Wednesday 5-1-19
Strength
Push Press
5-5-5-5-5
AHAP
Goal- go heavy then previous weeks 8’s
WOD
5 Rounds of 3min EMOM Format
3 Squat Snatches
5 T2B
7 WB
9 Burpees
*increase weight every round for snatch.
Cashout- 3×5 Weighted dips
Archive for month: April, 2019
Tuesday 4-30-19
WOD
18min AMRAP
10 DL (185/125)
10 C2B
10 Box Jump overs (24/20)
Rest 3min
Then, complete 3 Rounds of
Row 300m AFAP
1 min DB Row R
1 min DB Row L
(Focus on quality of reps, not quantity)
Monday 4-29-19
Strength
Squat Cleans
3-3-3-3-3…
Must be a touch and go.
Increase weight every set if possible.
Complete at least 7 sets.
WOD
3RFT
21 Thrusters (115/85)
400m Run
Cashout– 75 Push-ups for time
Friday 4-26-19
Skill
800m Run x 2
Rest 2min between runs, measure = Total time
WOD
Partner WOD
Alternate movements with partner
18min AMRAP
A) cal Row (15/12)
B) 8 C2B
C) 30 DU’s
Cashout– 4×8 Bicep curls
Thursday 4-25-19
Strength
Walking DB front lunges AHAP
3 sets – 150ft Total
Weight step ups
3 x 12 AHAP
WOD
5 Rounds of golf
50 WB (20/14)
50 Bench Press (135/95)
50 KBS (62/35)
50 Air Squats
50 Burpees
Every time you break a movement to rest it will count as a stroke. Measure is to have the fewest strokes at the end (be unbroken). Rest recover after each movement. Scale as needed. Try to keep under 5 strokes per movement.
Wednesday 4-24-19
WOD
20min EMOM
2 Power Cleans (225/135)
5 T2B (RX+ = 2 Muscle UPS)
Then, 10min to establish
2RM DL
Must be Touch and Go. Can attempt as many attempts as possible in 10min time frame.
Tuesday 4-23-19
Strength
Push Press
8-8-8-8-8
Work to a Heavy set.
WOD
18-15-12-9-6
OHS (115/85)
Run 200
Cashout- 3×10 lat raises & 3×10 Dips
Monday 4-22-19
Strength
Front Squats
5-5-5-5-5
WOD
6RFT
15 Pull-ups
15 Sit-ups
30 DU’s
20min Time cap
Friday 4-19-19
Strength
OHS
Must work off the ground and work to a Heavy set.
3-3-2-2-1-1
*6 months and new to CF members will focus on technique and follow rep scheme
5-5-5-5-5
WOD
21-15-9
Power Snatches (115/85)
Ring Dips
Cashout– Banded tricep Ext.
Thursday 4-18-19
Skill
4 x 500m Row
Measure is your slowest time, rest between sets.
WOD
18min AMRAP
400m Run
10 HSPU’s
1 Rope Climb
