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Training for Friday, October 16th

Group Circle   Warm Up 4 Rounds: 5 Strict Pull Ups/5 Ring Rows (remember NO Bands) 5 Burpee Broad Jumps 5 Blank Bar OHS   Strength 15 minutes to complete the

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Training for Thursday, October 15th

Group Circle   Warm Up 3 Rounds 10 Cals on Rower or Assault Bike 10 Blank Bar Push Press   Strength 15 minutes to complete: Push Press +Push Jerk +Split

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Training for Wednesday, October 14th

Group Circle   Warm Up 7 min AMRAP: 10 Box Jumps 10 Hand Release Push Ups   Strength 15 minutes to complete: Bulgarian Split Squat 5s x 6r each leg using

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Training for Tuesday, October 13th

Group Circle Warm Up AMRAP 8 minutes 20 Double-unders 5 Push Ups *Use this time to practice those Double Unders!!   Strength/Skill 15 minutes to accumulate 3 minutes in the L

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Training for Monday, October 12th

Group Circle   Warm Up 3 Rounds: 10 Banded Good Mornings 10 DB Push Press (LIGHT!) 10 Passthroughs with Dowel     Strength 15 minutes to complete: RDL 6s x

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Training for Saturday, October 10th

Group Circle   Warm Up   Workout of the Day 5 Rounds for Time: 20 OH Lunges (use a plate, or a paid of DB’s, or a KB! Get creative!!!)

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Training for Friday, October 9th

LAST DAY OF TEST WEEK!!!! It has been a great week! So proud of everyone!!   Group Circle   Warm Up   Strength 15 minutes to establish: Bench Press 1RM

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Training for Thursday, October 8th

CFWS  – Day 4 of TEST WEEK! Keep up the Good Work!!!   Group Circle   Warm Up Big Block -then- 25 Jumping Jacks 20 Air Squats 10 Burpees 20

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Training for Wednesday, October 7th

Day 3 of TEST WEEK! Crushing it!   Group Circle   Warm Up   Strength 20 minutes to complete: Back Squat 1RM   Workout of the Day “Annie” 50-40-30-20-10 Double

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Training for Tuesday, October 6th

CFWS – Day 2 of TEST WEEK!!   Group Circle   Warm Up   Skill/Review Max Effort Pull Ups Max Effort Push Ups Max Effort Air Squats Max Effort Sit

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