CFW Workout Of The Day
For Time: 70 Double Unders 60 Lunges 50 Inverted Burpees* 40 Push Ups 30 Sit Ups 20 Pull Ups 10 Man Makers (20/10#) *The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. __________ […]
Power Clean 3-3-3-1-1-1 The first sets of 3 are touch and go reps. You may reset the grip and go if needed. Focus on opening the hips and getting under the bar quickly. The last sets of 1 are not meant to be one rep maxes today but if you’re feeling good and it’s there- […]
Click Here and check out the pics from this year’s SVEN! 4 RFT: 10 Push Ups (Chest to deck) 10 KBS (Russian- 53/35#) 10 Pull Ups (Chest to bar) 10 Goblet Squats (53/35#) __________ Strength Under Pressure Back Squat 10 sets of 2 (M- BW/ W 65% of BW) every 90s. Work on quick tempo […]
Bench Press 5 sets of 3 (M- BW/ W- 65% BW) __________ Annie 50-40-30-20-10 Double Unders Sit Ups […]
Griff For time: Run 800M Run 400M Backwards Run 800M Run 400M Backwards __________ Strength Under Pressure Squat 3×5 (add 10# to previous) Bench Press 3×5 It’s almost time for Sven!! Be sure and get your team registered! Click HERE […]
Deadlift 5-5-5-5-5 __________ Strength Under Pressure AMRAP 3-6-9 25 Push Ups 25 Pull Ups 25 Sit Ups 25 Squats Start from the beginning (push ups) each time and perform a 3, 6 and 9 minute AMRAP. Rest 2 minutes between efforts. Yes, I know it looks like I reversed the WODs. Trust me 🙂 […]