Monthly Archives: August 2020

CFS Workouts August 31st to September 5th

Monday’s Workout

“Heavy DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesday’s Workout

Part 1

3-2-2-2-1-1-1-1-1

Part 2

Surprise Workout

Wednesday’s Workout

10 1 Minute Rounds

3 Thrusters

60ft Shuttle Sprint

Max Chest to Bar Pull Ups

2 Minute Rest

Thursday’s Workout

5-5-5-5-5

Back Squats

Friday’s Workout

“Fournier”

For Time

50 Shoulder to Overhead

5 Rope Climbs

40 Burpees

5 Rope Climbs

30 Shoulder to Overhead

5 Rope Climbs

Saturday’s Workout

3 Rounds For Time

30 Wall Balls

30 Squat Snatches

CFS Workouts August 24th to August 29th

Monday’s Workout

9 Rounds For Time

3 Rounds of

500m Bike

15 Shoulder Presses

3 Rounds of

500m Bike

12 Shoulder Presses

3 Rounds of

500m Bike

9 Shoulder Presses

Tuesday’s Workout

2 Rounds For Time

1 Mile Run

100 Sit Ups

Wednesday’s Workout

30 Squat Clean and Jerks For Time

Thursday’s Workout

4 Rounds For Time

500m Row

3 Minute Rest

Friday’s Workout

Double Helen

For Time

1200m Run

63 Kettlebell Swings

36 Pull Ups

800m Run

42 Kettlebell Swings

24 Pull Ups

400m Run

21 Kettlebell Swings

12 Pull Ups

Saturday’s Workout

Tabata Handstand Push Ups

1 Minute Rest

Tabata Pistol Squats

1 Minute Rest

Tabata Push Ups

1 Minute Rest

 

 

 

CFS Workouts August 17th to August 22nd

Monday’s Workout

5 Rounds Each For Time

400m Run

15 Clean and Jerks

Rest 1:1

Tuesday’s Workout

AMRAP 10

25 Air Squats

50ft Handstand Walk

Wednesday’s Workout

AMRAP 20

12 Bench Press

12 Strict Pull Ups

Thursday’s Workout

AMRAP 12

5 Power Snatch

5 Box Jumps

Friday’s Workout

2-2-2-2-2-2-2-2-2-2

Zercher Squat

Saturday’s Workout

AMRAP 15

5 Strict Muscle Ups

15 GHD Sit Ups

CFS Workouts August 10th to August 15th

Monday’s Workout

1 Minute Squat Cleans

1 Minute Push Jerks

2 Minute Squat Cleans

2 Minute Push Jerks

3 Minute Squat Cleans

3 Minute Push Jerks

Tuesday’s Workout

AMRAP 20

400m Run

15 L-Pull Ups

15 Hip Extensions

Wednesday’s Workout

3 Rounds For Time

500m Row

21 Push Ups

15 Strict Toes to Rings

Thursday’s Workout

1-1-1-1-1

Overhead Squat

1-1-1-1-1

Front Squat

1-1-1-1-1

Back Squat

Friday’s Workout

4 Rounds Max Calorie/Reps

20 Second Bike

10 Second Rest

20 Second Burpee

10 Second Rest

20 Second Row

40 Second Rest

20 Second Row

10 Second Rest

20 Second Burpee

10 Second Rest

20 Second Bike

40 Second Rest

Saturday’s Workout

“Fran”

21-15-9

Thrusters

Pull Ups

 

CFS Workouts August 3rd to August 8th

Monday’s Workout

3 Rounds For Time

800m Run

21 Toes to Bar

12 Deadlifts

Tuesday’s Workout

Part 1

2-2-2-2-2-2-2

Front Squats

Part 2

AMRAP 10

5 Strict Handstand Push Ups

10 Medball Cleans

Wednesday’s Workout

AMRAP 15

12 Muscle Ups

36 Kettlebell Swings

Thursday’s Workout

3 Rounds with a Partner

2m Max Calorie Row

2m Rest

2m Max Calorie Bike

2m Rest

2m Max Calorie Ski

2m Rest

2m Max Farmers Walk

2m Rest

Friday’s Workout

Part 1

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

Shoulder Press

Part 2

AMRAP 7

20 DB Push Press

40 Double Unders

Saturday’s Workout

For Time

21 Back Squats

42 GHD Sit Ups

15 Back Squats

30 GHD Sit Ups

9 Back Squats

18 GHD Sit Ups