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Saturday 10.5.19

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Fitness Conditioning
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (95/65)
400 Meter Team Run
10 Rope Sled Pulls
400 Meter Team Run
100 Burpees
400 Meter Team Run
10 Rope Sled Pulls
400 Meter Team Run
60 Clean and Jerks (95/65)

Sport Conditioning
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Thursday 10.3.19

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Fitness:
Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

Sport:
Weighted Strict Pull-ups
Build to a Heavy Single

Fitness Conditioning
4 Rounds:
10 Strict Pull-ups/Ring Rows
200 Meter Run
30 AbMat Sit-ups
200 Meter Run

Sport Conditioning
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Sand Bag Run (50/25)

Wednesday 10.2.19

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Fitness Conditioning
Teams of 3
AMRAP 7:
50 Bench Press (115/85)
50 Bench Press (135/95)
Max Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (115/85)
50 Front Squats (135/95)
Max Front Squats (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
Max Deadlifts (225/155)

Sport Conditioning
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Friday 9.27.19

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Deadlift

Work up to a Moderate 3 rep

Fitness Conditioning

CF Games Workout 18.4

For time:
21 deadlifts, 135/95
21 hand-release push-ups
15 deadlifts, 135/95
15 hand-release push-ups
9 deadlifts, 135/95
9 hand-release push-ups
21 deadlifts, 185/135
50-ft. bear crawl
15 deadlifts, 185/135
50-ft. bear crawl
9 deadlifts, 185/135
50-ft. bear crawl

Time cap: 9 min.

Sport Conditioning

CF Games Workout 18.4

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.