Category Archives: Workout Of The Day

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

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)

 

CFS Workouts March 16th to March 21st

Monday’s Workout

8 Rounds (On the 3 Minute)

Max Bench Press

15 Medball Sit Ups

Tuesday’s Workout

50-40-30-20-10

Jump Lunges

**100m Mixed Carry After Each Round**

Wednesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Thursday’s Workout

AMRAP 24

40 Double Unders

2-4-6-8-10-etc

Deficit Handstand Push Ups

Friday’s Workout

1-1-1-1-1-1-1-1-1-1

Back Squat

Saturday’s Workout

For Time

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

50 Pull Ups

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

CFS Workouts March 9th to March 14th

Monday’s Workout

Part 1

Every 90s x 7 Rounds

1-8 Pendlay Rows

2-8 DB Curls

3-20 GHD Sit Ups

Part 2

3 Rounds For Time

800m Run

90s Rest

Tuesday’s Workout

Part 1

5-5-5

DB Step Ups

Part 2

3 Rounds For Time

20 Single Arm DB Box Step Ups

20 Single Arm DB Devils Press

Wednesday’s Workout

5 Rounds For Time

10m Handstand Walk

100m Farmers Carry

10m Handstand Walk

100m Farmers Carry

Thursday’s Workout

Part 1

5-3-3-1-1-1-1

Bench Press

Part 2

Partner Bike 

10s-20s-30s-40s-50s-60s 
Max Calories Each

Friday’s Workout

Part 1

3-3-3

Squat Snatch

Part 2

“Amanda”

9-7-5

Ring Muscle Ups

Squat Snatch

Saturday’s Workout

Movement Assessment Workshop 

 

CFS Workouts February 24 to February 29th

Monday’s Workout

5 Rounds For Time

20 Overhead Squats

80 Double Unders

400m Run

Tuesday’s Workout

5-5-5-5-5

Hang Power Cleans

Wednesday’s Workout

8-10-12

Calorie Bike

DB Push Press

GHD Sit Ups

-3 Minute Rest-

12-10-8

Calorie Row

DB Push Press

GHD Sit Ups

Thursday’s Workout

AMRAP 15

2-4-6-8-etc

Front Rack Lunge

C2B Pull Ups

Friday’s Workout

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerk

Saturday’s Workout

2020 Challenge Finale

AMRAP 20

5 Deadlifts

10 Sit Ups

15 Calorie Row