Monday:
Barbell Strength:
Back squat: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.
Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice
WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »
Five 3-minute rounds of:
185/125-lb.* front squats, 10 reps
10 box jumps, 36/28-in.* box
Row for max calories
Rest 3 minutes between rounds.
taken from CF mainsite
*Intermediate Scale: use 155/105lb front squats, 30/24-in. box
*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box
Marathoners:
Short intervals– 6 x 200m with :60 rest
WOD– 10 round alternating bottom Tabata Squat followed by 1 mile run
Others:
WOD– 15 minute AMRAP
10 box jumps (24/20″)
14 kettlebell clean and jerks (53/35)
20 double-uners
3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight
then…
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.
