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Tuesday, 4/9/24
Bench Press 3×8* Workout Annie 50-40-30-20-10 Double-unders Sit-ups
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CFML NEWS 4/8/24
📚 Inside This WEEKS Newsletter 🏋️♂️ CFML Quarterfinal Qualifiers 🥇 CFML Leads – Jacqueline Mills ⚖️ Retest Day – Special Guest 🤸♀️ Gymnastics Clinic 🇺🇸 April 27, Manion 🏆 Join our team
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Monday, 4/8/24
EVERY 1:30 x 6 SETS 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. Workout FOR TIME 27-21-15-9 Cal Row* Hang Squat Snatches *Alt. Cals… 22-16-12-6
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Sunday, 4/7/24
AMRAP x 20 MINUTES 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100m KB Suitcase Carry
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Saturday, 4/6/24
“Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots 3 Handstand Push-ups 1 Power Clean
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Friday, 4/5/24
Strength EVERY 3 MINUTES X 3 SETS: 10 Bench Press* Workout AMRAP x 7 MINUTES 3-6-9-and so on… Shoulder to Overhead Box Jumps
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Thursday, 4/4/24
Deadlift 5-5-5-5 Tempo Deadlift (31X1) 3 SETS 400m Run 15 Deadlifts 15 Pull-Ups -Rest 2:00 b/t Sets-
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Wednesday, 4/3/24
6 SETS AMRAP 4: 6 Wall Walks 12 Dual DB Box Step Overs Max Cal Row in Remaining Time -Rest 2 Minutes-
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Tuesday, 4/2/24
Overhead Squat EVERY 3 MINUTES x 3 SETS 10 Overhead Squats* EVERY 3 MINUTES x 3 SETS: 10 Front Squats* Workout AMRAP x 7 MINUTES 7 Power Snatches 7 Overhead Squats 35 Double Unders
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cfml news 4/1/24
📚 Inside This WEEKS Newsletter 🏋️♂️ Top 100 Females 🤸♀️ Gymnastics Clinic 🇺🇸 April 27, Manion ⚖️ Retest Day 🏆 Join our team
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Monday, 4/1/24
Back Rack Reverse Lunges EVERY 2 MINUTES x 4 SETS: 8 Alternating Steps, Build Workout 4 ROUNDS AMRAP 3: 12 Burpees 12/9 Cal Assault Bike Max Rope Climbs in Remaining Time -Rest 1-
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Sunday, 3/31/24
“QUEEN BEE “ 7 ROUNDS FOR TIME* 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach.
