CFE:
600m
100 double unders
600m
80 air squats
600m
60 sit-ups
600m
40 ring rows
600m
20 decline push-ups
CF:
A. Warm Up
B. Work up to heavy 3 rep Push Press
C. 5 RFT
12 GHD Sit-Ups
12 Kettlebell Swings 53/35
12 OH Lunge 135/95
CFE:
5 rft:
800m
20 RKBS
15 abmat sit-ups
10 supermans
CF:
A. Warm Up
B. CF Open 14.1
AMRAP 10
30 DU
15 Power Snatch 75/55
C. 5 RFT
100M KB Suitcase Carry 70/53
12 Weighted Pistols 53/35
CFE:
5rds:
50 double unders
15 pull-ups
20 plate2 OH
15 T2B
20 KB sdhp
400m
CF:
A. Warm Up
B. EMOM 10 1x Squat Clean
* Start 75% add 5/2.5lbs each min
C. 6 Rounds of AMRAP 2:
Row or Bike 15/10 Cal
Max Power Cleans 185/135 in Remaining Time
Rest :90 Between Rounds
CFE:
800m
60 wallballs
50 sit-ups
40 HR push-ups
30 box jumps
20 dips
10 hspu
800m
CF:
A. Warm Up
B. Coach’s Flavor
C. 50 Air Squats
400M Run
30 Pull-Ups
20 Thrusters 95/65
10 HSPU
20 Thrusters 95/65
30 Pull-Ups
400M Run
50 Air Squats
CFE:
400m
10 MBC
Then:3 rds
300m
20 kbs
Then: 3 rds
200m
12 box jumps
24 wallballs
CF:
A. Warm Up
B. EMOM 10 1x Squat Snatch
* Start 75% add 5/2.5lbs each min
C. 3 RFT
400m Row
12 Deads, 275/185
12 Box Jumps, 30/24
Christmas is not a holiday reserved for the perfect and the popular. It is an explosion of joy for the broken, the forgotten, and everyone who is ready for the peace of God. Be kind. Be merciful. Be full of peace!
For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. Isaiah 9:6
Merry Christmas from the SolaFide family!
