Monthly Archives: May 2020

CFS Workouts June 1st to June 6th

Monday’s Workout

21-15-9

Dumbbell Thrusters

L-Pull Ups

Tuesday’s Workout

AMRAP 15

250m Row

20 American Kettlebell Swings

15 Burpees

Wednesday’s Workout

Tabata

Box Jumps

L-Sit

Handstand Hold

Sit Up

Lunge

Thursday’s Workout

Part 1

Practice SLIPS for 20 Minutes

Part 2

10-10-10-10-10

Deadlift

Friday’s Workout

“Severin”

For Time

50 Strict Pull Ups

100 Hand Release Push Ups

5k Run

**Wear a vest if you have one**

Saturday’s Workout

For Time

50 GHD Sit Ups

25 Squat Snatches

5 Minute Rest

100 Sit Ups

25 Squat Cleans

 

CFS Workouts May 25th to May 30th

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push ups

300 Air Squats

1 Mile Run

**Partition as needed**

Tuesday’s Workout

5000m Row For Time

Wednesday’s Workout

AMRAP 15 

25ft Handstand Walk

75ft Walking Lunge

25 Sit Ups

Thursday’s Workout

3 Rounds For Time

5 Chin Ups

10 Burpee Box Jumps 

15 Calorie Bike

Rest 1:1

Repeat for 3 total rounds

Friday’s Workout

10-10-10-10-10

Front Squats

Saturday’s Workout

5 2-Minute Rounds Of

75 Double Unders

Max Sumo Deadlift High Pulls

1 Minute Rest

CFS Workouts May 18th to May 23rd

Monday’s Workout

AMRAP 30

20 DB Lunges

20 DB Presses

200m Row

Tuesday’s Workout

5 Rounds For Time

7 Bar Muscle Ups

20 GHD Sit Ups

Wednesday’s Workout

AMRAP 10

10 Box Jumps

10 Squat Cleans

Thursday’s Workout

Part 1

3-3-3-3-3-3-3-3-3-3

Single Arm Overhead Squats

Part 2

EMOM 12

1-30s L-Sit 

2-30s Handstand Hold

Friday’s Workout

3 Rounds For Time

800m Run

5 Rounds of Strict Cindy

Saturday’s Workout

In a 2 Minute Window

15/12 Calorie Bike

Max Deadlifts

1 Minute Rest

(Done Once Accumulated 100 Deadlifts)