Month: May 2017

5.25.17

CFE:

4 rft: 600m run
45 double unders
And:
3 rft: 300m run
100m farmer carry
15 donkey kicks
CF:
A. Warm Up
B. 4x50M Sled Drag 90/50
C. AMRAP 12
21 DU
15 T2B
9 Cal Row

5.24.17

CFE:

4 X 600m, 8 T2B, 30 sec rest
4 X 400m, 8 K2E, 30 sec rest
Then: 10/1
Burpees
Abmat sit-ups

CF:

A. Warm Up
B. Coach’s Flavor
C. Online Qualifier 4
2 RFT
10 DL 315/225
20 Deficit HSPU 2×25/35
30 FS 95/65

5.23.17

CFE:

“Kelly”
5 rft:
400m
30 box jumps
30 wallballs
CF:
A. Warm Up
B. Deadlift
5 @ 75%+5lbs
3@ 85%+5lbs
1+ @ 95%+5lbs
C. EMOM 10
5 BB Burpees + 5 Thrusters 115/80

5.22.17

CFE:

20m EMOM
100m sled drag
Then: 7m AMRAP
5 pull-ups
10 push-ups
15 air squats
30 mountain climbers
CF:
A. Warm Up
B. Bench Press
5 @ 75%+5lbs
3@ 85%+5lbs
1+ @ 95%+5lbs
C. 3RFT
3 Rope Climbs
6 C&J 185/135
12 GHD Sit-ups
24 Wallballs 20/14

5.20.17

CFE:

3 rft:
1200m
30 KBS
30 box jumps
30 wallballs
3 wallwalks

CF:

A. Warm Up
B. 200m Sandbag Run
15 Power Snatch 135/95
200m Sandbag Run
30 GHD Sit-Ups
200m Sandbag Run
45 Front Squats 135/95
200m Sandbag Run
60 Wall Balls 20/14

5.19.17

CFE:

30m AMRAP
10 tire flips
10 burpee broad jumps
10 GHD or MB sit-ups
5 HSPU
400m

CF:

A. Warm Up
B. “Nancy”
5RFT
400M Run
15 OHS 95/65
C. AMRAP 12
100M Farmers Carry 53/35
50 DU
25 Chin-Ups

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