Monthly Archives: April 2019
Week 5 of 8 April 29th to May 4th
Monday’s Workout
Part 1
5×3 Overhead Squat
Part 2
AMRAP 12
3-6-9-12-etc
Overhead Squat
Burpee Box Jumps
Part 3
50 Calorie Row For Time
Tuesday’s Workout
Part 1
5×5 Strict Handstand Push ups
Part 2
5×5 Bench Press
Part 3
400m Repeats
Wednesday’s Workout
18-15-12
Power Clean
30/24 Calorie Bike
Thursday’s Workout
Part 1
3×5 Back Squat
Part 2
EMOM 8
Minute 1-20 Wall Balls
Minute 2-3 Legless Rope Climbs
Part 3
750m Row For Time
Friday’s Workout
Part 1
7×1 Power Clean & Jerk
Part 2
5×5 Strict Handstand Push Ups
Part 3
3 Rounds
1 Minute Max Kettlebell Swing
2 Minute Rest
Saturday’s Workout
AMRAP 12
60 Double Unders
15 Toes to Bar
15 DB Squats
8 Week Cycle Week 4 April 22nd to 27th
Monday’s Workout
Part 1
3-3-3-3-3
Deadlifts
Part 2
For Time
30 Deadlifts
30 Handstand Push Ups
Part 3
4x100m Sprint
90s Rest
Tuesday’s Workout
“Angie”
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Wednesday’s Workout
Part 1
5-5-5
Back Squat
Part 2
5 Rounds For Time
20 DB Box Step Ups
20 GHD Sit Ups
Part 3
2 Rounds Each For Time
500m Row
2 Minute Rest
Thursday’s Workout
Part 1
1-1-1-1-1
Split Jerk (R&L)
Part 2
15 Minute Practice Handstand Walking
Part 3
5×5 Strict Handstand Push Ups
Friday’s Workout
25-20-15-10-5
Power Snatch
Toes to Bar
Burpees
Saturday’s Workout
Part 1
2-2-2-2-2
Squat Cleans
Part 2
AMRAP 10
10 Front Squats
10 Strict Chin Ups
Part3
5 Rounds Each For Time
20 Calorie Bike
90s Rest
CFS Workouts Week 2 of Cycle April 15th to April 21st
Monday’s Workout
As a 2 Person Team
AMRAP 20
21/15 Calorie Bike
15 Pull Ups
9 Hang Power Cleans
Tuesday’s Workout
Part 1
3×5 Back Squat
Part 2
5 Rounds For Quality
10 Pistol Squats
5 Strict Handstand Push Ups
Part 3
750m Row
3 Minute Rest
500m Row
2 Minute Rest
250m Row
Wednesday’s Workout
Part 1
5×3 Power Snatch + Overhead Squat
Part 2
AMRAP 9
18 DB Snatch
18 Hand Release Push Up
Part 3
3000m Bike For Time
Thursday’s Workout
4 Rounds For Time
400m Run
15 Push Press
12 Toes to Bar
Friday’s Workout
Part 1
5×5 Weighted Chin Ups
Part 2
5 Rounds For Time
7 L-Pull Ups
100 Single Unders
Part 3
800m Sprint
2 Minute Rest
800m Sprint
Saturday’s Workout
Part 1
5×5 Push Jerks
Part 2
5×5 Strict Handstand Push Ups
Part 3
2000m Row For Time
CFS Cycle 1 Week 1-April 8th to April 13th
Monday’s Workout
Part 1
5-5-5
Back Squat
Part 2
AMRAP 7
10 Dumbbell Squats
1 Rope Climb
Part 3
1000m Row For Time
Tuesday’s Workout
Part 1
5-5-5-5-5
Push Press
Part 2
3 Rounds For Time
15 Push Press
20 Box Jumps
Part 3
5-5-5-5-5
Strict Handstand Push Ups
Wednesday’s Workout
Surprise Workouts
(Bring good running shoes)
Thursday’s Workout
Part 1
10-10-10-10
Weighted Step Ups
Part 2
AMRAP 10
20 Lunges
30s L-Sit
Part 3
1 Minute Max Calorie Bike x 2
Friday’s Workout
Part 1
3-3-3-3-3
Power Clean + Press
Part 2
15 Minute Handstand Practice
Part 3
5-5-5-5-5
Strict Handstand Push Ups
Saturday’s Workout
Partner Barbara
10 Rounds For Time
20 Strict Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
CFS Testing Week
Monday’s Workout
Part 1
20 Minutes Find 5 Rep Max Back Squat
Part 2
10 Minutes Find 5 Rep Max Handstand Push Up
Part 3
800m Sprint For Time
Tuesday’s Workout
“Tabata”
Row
Squat
Pull Up
Push Up
Sit Up
Wednesday’s Workout
“Surprise Workout”
Thursday’s Workout
“Diane”
21-15-9
Deadlift
Handstand Push Up
Friday’s Workout
“Gwen”
15-12-9
Clean and Jerk
Saturday’s Workout
Surprise Partner WOD