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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
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Tuesday, 3/19/24
Cluster ON A 10:00 CLOCK… Build to a Moderate-Heavy Single Cluster EMOM x 9 (3 Rounds) Min 1: 15/12 Cal Bike Min 2: 18 Wall Balls Min 3: 35 Double Unders At 9:00… 3 Rounds: 15/12 Cal Bike 18 Wall Balls 35 Double Unders
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CFML News 3/18/24
📚 Inside This WEEKS Newsletter 🏋️♂️ 24.3 Top Scores & Averages 🏆 CF Open Athlete Spotlight 🔦 📈 CF Open Viewership, New Record 🇺🇸 April 27, Manion
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Monday, 3/18/24
Back Squat View Post EVERY 2:00 x 6 SETS: Build to a Moderate 4-Rep Back Squat Workout AMRAP x 16 MINUTES 2 Rope Climbs 12 Back Rack Lunges 18 Sit-Ups 24 Russian KB Swings
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Sunday, 3/17/24
FOR TIME 800m Run 60/50 Cal Bike 40 DB Shoulder to Overhead 600m Run 40/30 Cal Bike 20 DB Shoulder to Overhead 400m Run 20/15 Cal Bike 10 DB Shoulder to Overhead
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Saturday, 3/16/24
3 SETS 8 Deadlifts* 2 Burpee Box Jump 6 Toes to Bar 2 Burpee Box Jump 4 Wall Balls -Rest As Needed b/t Sets-
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Thursday, 3/14/24
AMRAP X 18 MINUTES: 12 ROUNDS OF :60 ON/:30 OFF (18 MINUTE RUNNING CLOCK) AMRAP 28 Cal Row 21 Up Downs 14 Cal Bike 7 Box Jumps
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Wednesday, 3/13/24
Snatch EVERY 2 MINUTES X 6 SETS: BUILD TO A MODERATE 3-REP “TOUCH AND GO” SNATCH* *OPT FOR POWER OR SQUAT 4 ROUNDS FOR TIME 400m Run 15 Power Snatches (95/65)
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Tuesday, 3/12/24
Bench Press EVERY 2 MINUTES X 5 SETS: 3 BENCH PRESS 3 SETS* AMRAP x 6 MINUTES 4 Pull-Ups 6 Hand Release Push-Ups 8 DB Goblet Alt. Lunges 12 Sit-Ups -Rest 1:30 b/t Sets-
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CFML News 3/11/24
📚 Inside This WEEKS Newsletter 🏋️♂️ 24.2 Top Scores & Averages 📈 CF Open Viewership, All Time High 📅 March 15, Friday Night Lights 🇺🇸 April 27, Manion
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Monday, 3/11/24
EVERY 2 MINUTES X 6 SETS: 1 Squat Clean + 1 Power Clean + 1 Shoulder to Overhead Workout FOR TIME 6 ROUNDS 10 Shoulder to Overhead 20 Wall Balls
