Monthly Archives: June 2020

CFS Workouts June 29th to July 4th

Monday’s Workout

5 Rounds For Time

20 GHD Sit Ups

20 Calorie Row

Tuesday’s Workout

21-15-9
Calorie Bike
5-3-1
Power Snatch
**Womens Calories 18-12-6**

4 Minute Rest

27-18
Calorie Bike
5-4
Squat Snatch
**Womens Calories 21-15**

4 Minute Rest

45/36 Calorie Bike
9 Overhead Squats 

Wednesday’s Workout

Cindy XXX

AMRAP 20

10 Pull Ups

20 Push Ups

30 Air Squats

**Up by 5-10-15 Reps Each Round**

Thursday’s Workout

7-7-7-7-7-7-7

Deadlifts

Friday’s Workout

AMRAP 10

10 Burpees

20 Wall Balls

Saturday’s Workout

3 Rounds

Minute 0-5 800m Run

Minute 5-9 Alternating Tabata

Ring Rows Feet Elevated on Box

Clean and Jerks

Minute 9-12 Rest

CFS Workouts June 22nd to June 27th

Monday’s Workout

AMRAP 25

25 Sumo Deadlift High Pulls

25 Push Ups

25 Thrusters

25 Sit Ups

Tuesday’s Workout

AMRAP 15

15 C2B Pull Ups

30s L-Sit on Rings

Wednesday’s Workout

10-9-8-7-6-5-4-3-2-1

Body Weight Power Cleans

Strict Handstand Push Ups

Thursday’s Workout

5 Rounds For Reps

1 Minute Max Step Back Lunges

1 Minute Max Burpees

1 Minute Max Sit Ups

1 Minute Max Double Unders

1 Minute Rest

Friday’s Workout

4 Rounds For Time

400m Run

30 Hip Extensions

Saturday’s Workout

7-7-7-7-7-7-7

Push Jerks

CFS Workouts June 15th to 20th

Monday’s Workout

“Diane”

21-15-9

Deadlifts

Handstand Push Ups

Tuesday’s Workout

Part 1

5-5-5-5-5

Weighted Chin Ups

Part 2

21-15-9

Bike for Calories

Chin Ups

**65 Double Unders After Each Round**

Wednesday’s Workout

AMRAP 12

20 GHD Sit Ups

10 Overhead Walking Lunge (L)

10 Overhead Walking Lunge (R)

Workout

Part 1

Practice SLIPS 20 Minutes

Part 2

3 Rounds For Time

800m Run

90s Rest

Part 3

Performance Care Workout

Friday’s Workout

3 Rounds For Time

20 Front Squats

7 Muscle Ups

Saturday’s Workout

AMRAP 10

10 Hang Power Snatch

10 Burpees Over Rower

5 Minute Rest

AMRAP 10

10 Hang Power Clean and Jerk

20 Calorie Row

 

CFS Workouts June 8th to June 13th

Monday’s Workout

50-40-30-20-10

GHD Sit Ups

Kettlebell Swings

Tuesday’s Workout 

On a 16-Minute Running Clock 2 Rounds of

2 Minutes Double Unders

Tabata Pistol Squats

2 Minutes Box Jumps

Share with parents or grandparents

Wednesday’s Workout

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

Shoulder Press

Thursday’s Workout

EMOM 10

200/175m Row

1 Minute Rest

EMOM 10

10 Back Squats

1 Minute Rest

EMOM 10

10 C2B Pull Ups

Friday’s Workout

5 Rounds For Time

400m Run

15 KB Snatch Right Arm

15 KB Snatch Left Arm

Saturday’s Workout

21-18-15-12-9-6-3

Toes to Bar

Wall Balls