5 rds. out back
800m
25 burpees
5 rds. out back
800m
25 burpees
STRENGTH:
Strict Press
CFE STRENGTH & CONDITIONING WOD:
For Time:
21 Shoulder Press (95/65)
Run 400m
21 Push Press (95/65)
Run 400m
21 Push Jerk (95/65)
Run 400m
Metcon: AMRAP in 10 Min
2 Deadlifts @ 275#
10 Plyo Push Ups
*Perform a plyo push up by placing one hand on a 45 lb plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
What’s Next?
Ab Circuit – 4 Rounds
10X GHD
10X Hollow Rocks
10X Incline Situps (25 lb dumbbell) 5 per arm
10X KTE
“Hidalgo”
For time:
Run 2 miles out back of gym
Rest 2 minutes
135/115 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135/115 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles out back of gym
AMRAP – 15 minutes
10 reps each
95# push press
GHD
back ext.
6 mile run
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Nicole
AMRAP (As Many Rounds as Possible) in 20 Minutes:
Run 400m
Max Rep Pull-ups
“Kalsu”
Every minute on the minute:
Complete 5 Burpees, then perform max rep Thrusters (95#/135#) for the remainder of the minute. The goal is to complete 100 total thrusters.
The score is the total time is takes to complete 100 Thrusters.
30 minute time limit….use it however you like..
For Time:
Run 1 Mile
10-9-8-7-6-5-4-3-3 of the following
Squat
Push Up
Kettle Bell Swings 53#
Run 800 M
AMRAP – 15 minutes
10 reps each
95# push press
GHD
back ext.
run 200, max Pull up
run 200, max toes to bar
repeat till you do 50 pull ups and 50 toes to bar. If you finish one thing early you must only run 200 to the next bar setup.
The killer – TWO of your 200 meters must be walking lunges. It is your choice where you put them.
DL – 1 minute work per rd.
275
rest 3
225
rest 2
185
rest 1
135
what’s next:
BW bench – max reps
135 – max reps
4 rds. for time
run 800
row 1000
25 hindu pushups
10 min AMRAP
run stadium steps – up and down equals 1 – 75 steps
whats next:
5 rds
10 45# kb
10 du
10 release pushups
10 20# thrusters
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
what’s next:
4 rds.
10 pullups
10 incline sit ups
10 burpees
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
what’s next:
teams- b & crip v. hate & punkin’
100 tire flips
100 pullups
Annie
50-40-30-20-10
DU
Situps – floor to toe (incline)
5 rds
10 shoot throughs
10 ghd
10 back ext.
10 pullups
10 du
what’s next:
buddy curls 65#
5 mile group run