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Thursday 9/14/23
“Classico” 400m Run 21 Overhead Squats 12 Handstand Push-Ups
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wednesday, 9/13/23
4 SETS 10 Toes to Bar 8 Hang Power Cleans* 6 Toes to Bar 4 Power Cleans -Rest 2:00 b/t-
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Tuesday, 9/12/23
AMRAP x 20 MINUTES* 3:00 Cardio Choice** 10/10 Single Arm DB Push Press (Athlete Choice, Mod) 20 Slam Balls OR 20 AKBS 15 Burpees
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CFML News 9/11/23
• A one man pep band for life’s toughest challenges. • Final Announcement… • #FearlessFriday is one for the record books! • Coach Mike and high intensity chaos
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Monday, 9/11/23
“STAND TALL” FOR TIME2001m Row -Into- 9 ROUNDS11 Deadlifts 11 Box Jumps 11 Pull-Ups -Into- 2001m Run
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Sunday, 9/10/23
“Muscle Car” EMOM x 12 MINUTES MIN 1 – 200m Run MIN 2 – :45 Max Rep Strict Pull-Ups* -Rest 2:00 b/t P1 & P2- EMOM x 12 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – :45 Max Rep Strict Press
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Saturday, 9/9/23
“Kryptonite” Partner WOD ON A 24:00 RUNNING CLOCK… 200 Double Unders 50 Toes to Bar 40 Hang Power Cleans** 150 Double Unders 40 Toes to Bar 30 Hang Squat Clean** 100 Double Unders 30 Toes to Bar 20 Power Cleans** 50 Double Unders 20 Toes to Bar -Max Squat Cleans** w/ Time Remaining- *P1 works […]
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Friday, 9/8/23
EMOM x 15 MINUTES: Performance MIN 1 – 1 Wall Walk + 15 Slam Balls MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups MIN 3 – :45 Static Hold* *Static Hold Options: Plank Hollow/Tuck Dead/Active Hang
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Thursday, 9/7/23
AMRAP x 25 MINUTES 100m DB Suitcase Carry (Athlete Choice, Moderate)* 10/10 Single Arm Supported DB Rows 20 DB Glute Bridge-Ups 100m Run (Easy Pace) 10 Reps of ‘Lunge-Lunge-Up-Down** 20 Single DB Curls 20 Banded Dante Rows or Face Pulls 100m Run (Easy Pace)
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Wednesday, 9/6/23
FOR TIME: Performance 50/40 Cal Bike -Immediately Into- 10 ROUNDS 5 Handstand Push-Up 5 Deadlifts -Immediately Into- 50/40 Cal Bike
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Tuesday, 9/5/23
EVERY 6:00 x 3 SETS: Performance 600m Run 20 Box Step Overs 20 Chest to Bars -Max Sit-Ups w/ Time Remaining-
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Monday, 9/4/23
“Kalsu” For Time:100 Thrusters *Perform 5 Burpees Every Minute on the Minute*
