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sATURDAY, 3/30/24
“NCFIT GIRLS” 3 ROUNDS FOR TIME30/25 Cal Bike20 Alt. Pistols15 Bar Muscle-Ups7 Front Squats
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fRIDAY, 3/29/24
Split Jerk ON A 15:00 RUNNING CLOCK… Build to a Moderate 2-Rep “FEELING FRIDA” EVERY 2:00 x 6 SETS 60 Double Unders Unbroken Shoulder to Overhead* -Rest w/ Time Remaining-
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Thursday, 3/28/24
EVERY 1:30 x 6 SETS* 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean *Start Light-Moderate and build to Moderate-Heavy. Hero Partner Workout Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans
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Wednesday, 3/27/24
RUNNING RBG (PERFORMANCE)” EMOM x 16 MINUTES MIN 1&2 – 400m Run MIN 3 – 1:00 Max Weighted Sit-Ups* MIN 4 – Rest Partner Finisher – All AMRAP x 8 MINUTES* 10 Alt. Lunges 10 DB Slides *P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 […]
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Tuesday, 3/26/24
Thruster EVERY 1:30 x 8 SETS (12 MINUTES):1 Thruster, Build “DEAR DOLLY” FOR TIME 100 Thrusters (95/65) 80 Chest to Bars 60 Handstand Push-Ups *Partition reps and movements as needed.
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CFML News 3/25/24
📚 Inside This WEEKS Newsletter 🏋️♂️ Leading Ladies Week at CFML 🇺🇸 April 27, Manion 🏆 Join our team
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Monday, 3/25/24
Deadlift 5-5-5-5 Double Overhand Deadlift* Workout of the Week “CATCHING SOME EARHART” 4 SETS AMRAP x 3 MINUTES* 4-6-8-and so on… Box Jump Overs 1-2-3-and so on… Deadlifts -Rest 1:30 b/t Sets-
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Sunday, 3/24/24
EMOM x 20 MINUTES MIN 1 – 100m Run MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice) MIN 3 – 100m Run MIN 4 – :45 DB Goblet Squats MIN 5 – :45 Alt. DB Slides
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Saturday, 3/23/24
ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 2-Rep Hang Power Clean* Workout – Performance AMRAP x 12 MINUTES 2 Hang Power Clean 4 Bar Muscle-Ups 36 Double Unders
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Friday, 3/22/24
Push Jerk EVERY 2:00 x 6 SETS: Build to a Moderate 3-Rep Push Jerk Workout – All “DEATH BY BURPEE” MIN 1 – 1 Burpee…rest remainderMIN 2 – 2 Burpees…rest remainderMIN 3 – 3 Burpees…rest remainder -20:00 Hard Cap-
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Thursday, 3/21/24
IN TEAMS OF 2… AMRAP x 30 MINUTES* 80/60 Cal Row 60 Toes to Bar or Toes to Something 40 Deadlifts** 200m DB Farmer Carry (Athlete Choice) *P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.
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Wednesday, 3/20/24
Snatch EVERY 2:00 x 6 SETS: Build to a Moderate-Heavy 3-Rep Snatch SINGLES* EVERY 4:00 x 4 SETS 3 Squat Snatch 6 Box Jump Overs 12 Pullups 6 Box Jump Overs 3 Squat Snatch
