CFS Workouts October 17th to October 22nd

Monday’s Workout

Part 1

3 RFT

10 DB Squat Clean

400m Run

10 Strict Pull Ups

Part 2

3×8-12 Bulgarian Split Squats

Tuesday’s Workout

Part 1

20 RFT

15 Double Unders

3 Strict Handstand Push Ups

Part 2

3×8-12 DB Push Press

Wednesday’s Workout

For Time

100 Calorie Bike

80 Calorie Bike

60 Calorie Bike

40 Calorie Bike

20 Calorie Bike

Rest 1:1

Thursday’s Workout

Part 1

AMRAP 10

8 Toes to Bar

12 DB Power Snatch

Part 2

3×8-12 Snatch Deadlift 

Friday’s Workout

Part 1

For Time

800m Run

15 Ring Muscle Ups

50 Wall Balls

Part 2

3×8-12 Ring Rows

Saturday’s Workout

For Time

2000m Row

80 Burpees Over Rower

1000m Row

400m Suitcase Carry