CFW Workout Of The Day
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 […]
Fight Gone Worse In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Row: calories (Calories) Sit ups (Reps) Burpee Box Overs: 24/18″ (Reps) DB Thrusters: 40-45/15-20# (Reps) Ball slam: 40/25# (Reps) The […]