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sATURDAY, 4/13/24
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, 4/12/24
Overhead Squat 3×8* Strength Workout EVERY 2:00 x 5 SETS 20/15 Cal Row 3 Front Squats -Rest w/ Time Remaining-
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ThursdAY, 4/11/24
Push Press EVERY 1:30 X 7 SETS Workout AMRAP x 15 MINUTES 2-4-6-and so on… Strict Handstand Push-Ups *Complete 3 Bar Muscle-Up + 100m Run after each Set. ** Ring Muscle-Up
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Wednesday, 4/10/24
EMOM x 24 MINUTES MIN 1 – 20 DB Goblet Alt. Lunges MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest
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Tuesday, 4/9/24
Bench Press 3×8* Workout Annie 50-40-30-20-10 Double-unders Sit-ups
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CFML NEWS 4/8/24
📚 Inside This WEEKS Newsletter 🏋️♂️ CFML Quarterfinal Qualifiers 🥇 CFML Leads – Jacqueline Mills ⚖️ Retest Day – Special Guest 🤸♀️ Gymnastics Clinic 🇺🇸 April 27, Manion 🏆 Join our team
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Monday, 4/8/24
EVERY 1:30 x 6 SETS 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. Workout FOR TIME 27-21-15-9 Cal Row* Hang Squat Snatches *Alt. Cals… 22-16-12-6
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Sunday, 4/7/24
AMRAP x 20 MINUTES 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100m KB Suitcase Carry
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Saturday, 4/6/24
“Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots 3 Handstand Push-ups 1 Power Clean
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Friday, 4/5/24
Strength EVERY 3 MINUTES X 3 SETS: 10 Bench Press* Workout AMRAP x 7 MINUTES 3-6-9-and so on… Shoulder to Overhead Box Jumps
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Thursday, 4/4/24
Deadlift 5-5-5-5 Tempo Deadlift (31X1) 3 SETS 400m Run 15 Deadlifts 15 Pull-Ups -Rest 2:00 b/t Sets-
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Wednesday, 4/3/24
6 SETS AMRAP 4: 6 Wall Walks 12 Dual DB Box Step Overs Max Cal Row in Remaining Time -Rest 2 Minutes-
