CFL Monday 6/11
Strength:
Every 3 minutes x 7 rounds
5 Close Grip Bench Press (climbing) +
5/side DB Row +
:30 Hollow Hold
WOD:
3 RFT
400m run
30 Single Arm DB Push Press
Score is Close Grip Bench Press weight/time
CFL Tuesday 6/12
WOD:
Buy In: 40/30 Cal AAB
then,
4 Rounds
20 DB Box Step Overs
20 Sit Ups
Score is time
CFL Wednesday 6/13
Strength:
Every 3 minutes x 7 rounds
3 Sumo Deadlifts (climbing) +
25 - 50ft Shuttle Sprint +
10 Ball Slams
WOD:
For Time
500m row
20 KB Swings
10 Burpees Over KB
Score is Sumo Deadlift weight/time
CFL Thursday 6/14
Skill:
400m Farmers Carry @ 1/4 BW
WOD:
Every 3 minutes x 6 rounds
20 Wall Balls 20/14
10 Pull Ups
Score is time/rounds completed
CFL Friday 6/15
Strength:
Box Squat
8-6-6-4-4
WOD:
15 min EMOM
1) 1 Plate Push
2) :20 Dead Hang
3) :30 Max Push Ups
Score is weight/total number of push ups
Strength:
Every 3 minutes x 7 rounds
5 Close Grip Bench Press (climbing) +
5/side DB Row +
:30 Hollow Hold
WOD:
3 RFT
400m run
30 Single Arm DB Push Press
Score is Close Grip Bench Press weight/time
CFL Tuesday 6/12
WOD:
Buy In: 40/30 Cal AAB
then,
4 Rounds
20 DB Box Step Overs
20 Sit Ups
Score is time
CFL Wednesday 6/13
Strength:
Every 3 minutes x 7 rounds
3 Sumo Deadlifts (climbing) +
25 - 50ft Shuttle Sprint +
10 Ball Slams
WOD:
For Time
500m row
20 KB Swings
10 Burpees Over KB
Score is Sumo Deadlift weight/time
CFL Thursday 6/14
Skill:
400m Farmers Carry @ 1/4 BW
WOD:
Every 3 minutes x 6 rounds
20 Wall Balls 20/14
10 Pull Ups
Score is time/rounds completed
CFL Friday 6/15
Strength:
Box Squat
8-6-6-4-4
WOD:
15 min EMOM
1) 1 Plate Push
2) :20 Dead Hang
3) :30 Max Push Ups
Score is weight/total number of push ups
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