03.31.18
CFE:
“Petersons Ghost”
CF:
A. Warm-up
B. Coach’s Flavor
C. AMRAP 20
7 Power Cleans 95/65
7 Burpees
200 Meter Run
Month: March 2018
3.30.18
CFE:
“Annie on the Run”
50 double unders, 50 sit-ups, 600m run
40 double unders, 40 sit-ups, 600m run
30 double unders, 30 sit-ups, 600m run
20 double unders, 20 sit-ups, 600m run
10 double unders, 10 sit-ups, 600m run
CF:
A. Warm-up
B. Find your 1RM Split Jerk
C. 2 RFT
30 Kettlebell Swings 70/53
35 GHD Sit Ups
Run 400m
-Additional Work-
D. On C2 Bike (Use AAB is C2 is not available)
Bike 5k
Bike 4k
Bike 3k
Bike 2k
Bike 1k
Rest 2:00 between sets
E. EMOM for 10 Minutes
1 Legless Rope Climb in Weight Vest
B. Find your 1RM Split Jerk
C. 2 RFT
30 Kettlebell Swings 70/53
35 GHD Sit Ups
Run 400m
-Additional Work-
D. On C2 Bike (Use AAB is C2 is not available)
Bike 5k
Bike 4k
Bike 3k
Bike 2k
Bike 1k
Rest 2:00 between sets
E. EMOM for 10 Minutes
1 Legless Rope Climb in Weight Vest
03.29.18
CFE:
Long Intervals:
3200m run, 90 sec rest
2400m run, 1min rest
1600m run, 45 sec rest
(1 extra 1600m for full marathon training)
Then: 3 rds
10 V ups
20 MB Russian twists
10 back extensions
CF:
A. Warm-up
B. Kipping Skill Work
C. AMRAP 16
500/400M Row
15 Sumo Deadlift High Pulls 75/55
12 Burpee Box Jumps 24/20
9 Pull-ups
-Additional Work-
D. In 10 Minutes
Build to Heavy Squat Clean
Squat Clean
E. For Time:
30 Parallette Handstand Push-Ups
Run 100m each break
B. Kipping Skill Work
C. AMRAP 16
500/400M Row
15 Sumo Deadlift High Pulls 75/55
12 Burpee Box Jumps 24/20
9 Pull-ups
-Additional Work-
D. In 10 Minutes
Build to Heavy Squat Clean
Squat Clean
E. For Time:
30 Parallette Handstand Push-Ups
Run 100m each break
03.28.18
CFE:
6 rft:
400m run
15 jumping MB squats (20/14)
15 pullups
30 sit-ups
CF:
A. Warm-up
B. EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM
C. 3 RFT
Row 25/20 Calories
50 Double Unders
25 Thrusters 45/35
-Additional Work-
D. Bike 20 mins
03.27.18
CFE:
Short Intervals:
5 X 800m run, 45 sec rest
2 X 600m run, 30 sec rest
(1 extra each for full marathon training)
Then: 1,2,3,4,5,5,4,3,2,1
DB thrusters (50/35)
Burpees
CF:
A. Warm-up
B. Back Squat 4×4
(Start around 80%)
C. 3 RFT
20 Alternating Pistols
15 Hang Power Snatch 115/85
10 Muscle Ups
-Additional Work-
D. 5 Rounds:
:90 Row for Distance
10 Strict Handstand Push-Ups
Rest :60
E. AMRAP 12 Minutes
3 Clean and Jerk 225/155lbs
(Add 10/5 each round)
60′ Handstand Walk
(20′ increments, pirouette or turn around cones and return back)
03.26.18
CFE:
21/18/15/12/9/6/3
Wallballs (20/14)
T2B
300m after each round
CF:
A. Warm-up
B. Squat Snatch 5×3 Drop and Reset
(Start around 80%)
C. AMRAP 12
4 Power Cleans Rx – 155/105 Rx+ – 205/135
8 KB Lunge Steps 53/35
12/9 Calorie Row
-Additional Work-
D. 4 Rounds:
15 Lateral Burpees Box Jump Overs 24/20″
75 Double Unders
Rest 2:00
E. 6 Rounds:
Sprint 15 Bike Cals (AAB or C2)
1 Pegboard Climb
Rest 2:00
