CFW Workout Of The Day
ME Press 2-2-2-2-2 (on a 3 minute timer) ___ 21-15-9 One Arm Dumbbell Burpee (20/10#) Box Jumps (24/18″) On the One Arm DB Burpee you only have to stand and touch the dumbbell with the other hand at the top. There is no jump. You may switch hands anytime or stay with one hand. […]
Weighted Back Extensions 10-10-10 (35/15#) Weighted Barbell Lunges 10-10-10 (45/30#) Alternate between the two movements with ~1-2 min rest between each. Lunge with barbell on back 10 each leg. _____ 5 RFT: Row 250M 5 Power Cleans (70% of 1 RM) […]
TEAMWORK (3-5 man teams) Row 2K 100 Wallballs (20/10#) 200 Burpees 300 Russian KBS (53/35#) Row 2K […]
DE Press 10×2 – 70% of 1 RM – Every 90s ___ Annie 50-40-30-20-10 Sit Ups Double Unders […]
ME Overhead Squat 2-2-2-2-2 (on a 3 minute clock) ___ Half Angie 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats You must complete all reps of one movement before moving to the next. ___ David Bowden- writer, poet, man of God. One of my favorites is his poem, Paper Highway. […]
DE: Dead Hang Pull-ups 12×2 every 30s _____ 4 RFT: 50 American KBS (35/20#) 25 Squats […]