Month: July 2018

7.25.18

CFE:

4 rft:
300m Row
10 manmakers
600m Run
20 donkey kicks

CF:

A. Warm-up
B. Strength
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent
C. Conditioning
For Time:
20 KB Lunges 53/35
80 Double Unders
40 KB Push Press
Run 800m
40 KB Push Press
80 Double Unders
20 KB Lunges 53/35
-Additional Work-
D. Conditioning #2
6 Rounds:
Bike Erg 1k
10 Burpee Box Jump Overs 24/20″
Rest 1:00
E. Strength Accessory
Strict Chest to Bar Pull Ups
6×7
Tempo of 2:1
Fast on the way up, Slow on the way down

7.24.18

CFE:

Short Intervals:
3 x 400m Run, 30 sec rest
4 x 600m Run, 45 sec rest
1 x 800m Run
Then: 3 rds for quality
12 DB shoulder press
12 DB upright row

12 1 arm DB Row
12 1 arm DB tricep kickback, complete all reps (row and kickback) before switching arms

CF:

A. Warm-up
B. Strength
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk ( 1 Squat Clean, 1 Split Jerk for each rep)
70%+ 1RM
C. Conditioning
8 Rounds
25 Double Unders
10 Chest to Bar
Rest :30
-Additional Work-
D. Conditioning #2
For Time:
Ski 1500m
30 Bodyweight Bench Press
Ski 1000m
20 Bodyweight Bench Press
Ski 500m
10 Bodyweight Bench Press
3. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

7.23.18

CFE:

4 rft:
400m Run
100 singles
75 air squats
50 sit-ups
25 pushups

CF:

A. Warm-up
B. Strength
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60
C. Conditioning
30-20-10
Deadlift 155/105
Alternating Pistols
Row for Calories
-Additional Work-
D. Conditioning #2
5 Rounds:
Run 1000m
Rest 3:00
E. Strength Accessory
Sandbag Squats
3×15 150/100lbs
Unbroken Sets

7.21.18

CFE:

4 rft:
1200m Run
12 burpees pull-ups
24 Db snatch
12 1 arm OHS
24 push-ups

CF:

A. Warm-up
B. Teams of 3 (30 min cap)
For Time:
63 Overhead Squats 95/65
63 GHD Situps
200 Meter Run
63 Thrusters 95/65
63 Pullups
200 Meter Run
45 Overhead Squats 95/65
45 GHD Situps
200 Meter Run
45 Thrusters 95/65
45 Pullups
200 Meter Run
27 Overhead Squats 95/65
27 GHD Situps
200 Meter Run
27 Thrusters 95/65
27 Pullups
200 Meter Run

7.20.18

CFE:

30m amrap
600m Run
24 double unders
6 RKBS (75/53)
6 goblet squats
6 KB DL
6 MB sit-ups (20/14)

CF:

A. Warm-up
B. Strength
Strict Press
10×2
As Heavy As Possible
C. Conditioning
10RFT
3 Power Clean Rx – 155/105 Rx+ – 205/155
40 Double Unders
-Additional Work-
D. Conditioning #2
4 Rounds:
AMRAP 2:00
Max Calories on Ski Erg
Rest 1 minute
E. Strength Accessory
Strict Dips
10×6
Keep rest short, but keep sets Unbroken

7.19.18

CFE:

5 rft:
800m Run
15 pull-ups
10 broad jumps
5 heavy tire flips

CF:

A. Warm-up
B. Strength
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets
C. Conditioning
Every 2:00 for 12:00
10 Toes to Bar
10 Clean and Jerk Rx – 95/65 Rx+ – 135/95
-Additional Work
D. Conditioning #2
4 Rounds:
1k on AAB
2 Pegboard Climbs
Rest :90
E. Strength Accessory
Good Mornings
3×25
105/70lbs

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