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Sunday, 7/14/24
Workout EVERY 7:00 FOR 3 SETS 800m Run 15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)* Max Dips in Remaining Time *1 Rep = Row (R) + Row (L). **Option for Ring or Box Dips -No Additional Rest b/t Sets- Successory Work 2-3 SETS 20-25 Seated Double Banded Lat Pull-Downs 20-25 Banded Upright Rows 15-20 […]
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Saturday, 7/13/24
Benchmark Workout Filthy Fifty For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders
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Friday, 7/12/24
Strength Clean and Jerk 3-3-3-2-2-1-1* Workout EMOM x 12 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – Max Cleans (225/155)* MIN 3 – Rest *Option for Power or Squat.
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Thursday, 7/11/24
Hero Workout Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Successory Work 3 SETS 15-20 Empty Barbell Reverse Curls 12-15 Empty Barbell Upright Rows 8-12 SLOW Barbell Cheater Curls -Rest As Needed b/t Sets-
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Wednesday, 7/10/24
Strength Snatch 3-3-3-2-2-1-1* Workout FOR TIME 100 Double Unders 50 Hang Power Snatches 100 Double Unders
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Tuesday, 7/9/24
Workout AMRAP x 20 MINUTES 20 Air Squats 10 DB Farmers Alt. Step-Ups 20 Burpees 10 DB Farmers Alt. Step-Ups 20 Sit-Ups* *GHD Optional. KG DB: (15/10) Successory Work EVERY 3:00 x 3 SETS 12/12 Single Arm DB Row 20-25 Supinated Band Pull-Aparts -Rest w/ Time Remaining-
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CFML News 7/8/24
Inside This WEEKS Newsletter 🏋️♀️ This week; “Coffland”, “Filthy 50” 👕 CFML Apparel Arriving Soon 🏆 Refer, Receive, Repeat 👔 Fathers train unlimited through July 15
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Monday, 7/8/24
Strength Deadlift 3×5 Tempo Deadlifts (31X1)* Workout 3 ROUNDS FOR TIME 500/400m Row 25 Deadlifts (155/105) 12 Bar Muscle-Ups
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Sunday, 7/7/24
FOR TIME 1500/1250m Row 50 Sit-Ups* 1000/800m Row 40 Sit-Ups 500/400m Row 30 Sit-Ups *Option for GHDs.
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Saturday, 7/6/24
ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Power Clean + 1 Hang Clean* + 2 Shoulder to Overhead *Option for Squat or Power. Workout 2 ROUNDS FOR TIME 400m Run 15 Power Clean & Jerks
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friday, 7/5/24
Strength Back Squat 4×5 Tempo Back Squat (31X1)* Workout AMRAP x 15 MINUTES 9 ‘No Push-Up’ Renegade Rows 12 DB Alt. Lunges 15/10 Cal Bike *1 Rep= Row (R) + Row (L).
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Thursday, 7/4/24
Hero Workout – Performance Bradshaw 10 Rounds for Time3 Handstand Push-Ups6 Deadlift (225/155 lb)12 Pull-Ups24 Double-Unders
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