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Wednesday, 7/3/24
Partner Workout JULY 4th TRIBUTE WOD 4 Rounds 300m Run 24 Toes to Bar 24 Box Jumps 24 Goblet Squats 24 Hand Released Pushups 24 Cal Bike/Row (Alternate each round) 24 Air Squats
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Tuesday, 7/2/24
Strength ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Hang Power Snatch + 2 Squat Snatch Workout EVERY 2:00 x 4 SETS 15 Hang Power Snatches Max Wall Balls in Time Remaining… -Rest 1:00 b/t Sets-
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Monday, 7/1/24
Strength Tempo Bench Press 4×5 Tempo Bench Press (31×1)* Workout EMOM x 16 MINUTES MIN 1 – 12 Box Jumps MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs MIN 4 – 100m Run
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Sunday, 6/30/24
5 SETS* AMRAP x 3 MINUTES 4 Reps of Gym. Push** 8 V-Ups or Tuck-Ups 12 Walking Lunges -Rest 1:00 b/t Sets-
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Saturday, 6/29/24
Strength EMOM x 8 MINUTES MIN 1 – 1 Power Clean + 2 Hang Power Cleans MIN 2 – 1 Power Snatch + 2 Hang Power Snatches *Start Light and build slightly past Workout Weight. Workout Viola AMRAP in 20 minutes400 meter Run11 Power Snatches 17 Pull-Ups13 Power Cleans
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CFML News 7/1/24
📚 Inside This WEEKS Newsletter 🏋️♀️ July 4th Week(end) schedule 👔 Fathers Day Gift ⏰ 90s Weekly Workout Video Breakdown
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Friday, 6/28/24
MID-YEAR CHALLENGE 24.3 “THE DESCENT” 5 ROUNDS FOR TIME 20/15 Cal Row 50 Wall Balls (20/14)* 10 Burpee Box Jump Overs (24/20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)
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Thursday, 6/27/24
IN TEAMS OF 2… AMRAP x 23 MINUTES* 80/65 Cal Bike** 60 Russian KB Swings (Athlete Choice) 40 Hand Release Push-Ups 200m KB Suitcase Carry*** *P1 works while P2 rests, split work as needed. **While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold. ***Switch KB b/t partners as needed.
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Wednesday, 6/26/24
Workout AMRAP x 18 MINUTES 15 Toes to Bar 12 Dual DB Walking Lunge Steps 90 Double Unders Successory Work 4 SETS (:40 ON/ :20 OFF) MOVT 1 – Single DB Curls MOVT 2 – Single DB Hollow Body Flutter Kicks -No Additional Rest /bt Sets-
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Tuesday, 6/25/24
ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 2 Front Squats + 2 Push Press Workout “Fran” 21-15-9Thrusters, 95# / 65#Pull-ups
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CFML News 6/24/24
📚 Inside This WEEKS Newsletter 🌟 July Programming Focus 🌟 🏋️♀️ July 4th Week(end) schedule 👔 Fathers Day Gift ⏰ 90s Weekly Workout Video Breakdown
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mONDAY, 6/24/24
Power Clean EMOM x 7 MINUTES Build to a Heavy 2-Rep Power Clean* Workout 3 ROUNDS FOR TIME 800m Run 20 Burpees to Target* 10 Power Cleans *Target is 6″ Above Standing
