CFS Workouts Week 7/8 May 13th to May 17th

Monday’s Workout

Part 1

5×5 Shoulder Press

Part 2

5 Rounds For Reps

1 Minute Max Handstand Push Ups

1 Minute Rest

1 Minute Max Calorie Row

3 Minute Rest

Tuesday’s Workout

3 Rounds For Time

21 Calorie Bike

15 Deadlifts

9 Bar Muscle Ups

10 Minute Rest

3 Rounds For Time

21 Calorie Row

15 GHD Sit Ups

9 Power Snatch

Wednesday’s Workout

Part 1

3×5 Back Squat

Part 2

6 Rounds For Time

15 Medball Cleans

100m Farmers Carry

200m Sprint

2 Minute Rest

Thursday’s Workout

“JT”

21-15-9

Handstand Push Ups

Ring Dip

Push Up

Friday’s Workout

AMRAP 8

100 Double Unders

20 Power Cleans

4 Minute Rest

AMRAP 8

100 Double UndersĀ 

20 Power Cleans

Saturday’s Workout

Part 1

4×10 Front Rack Step Ups

Part 2

Teams of 3

AMRAP 10

Rope Climbs

Part 3

With a Partner

1 Minute Max Row

2 Minute Max Row

3 Minute Max Row