CFL Monday 6/18
Strength:
21 min EMOM
1) 50ft Farmers Carry
2) 5 High Box Jumps
3) 5/side Single Leg Glute Bridge
WOD:
5 Round for MAX REPS
:40 Russian Swings
:20 rest
:40 SDHP
:20 rest
Score is rounds completed/total reps
CFL Tuesday 6/19
Strength:
25 min EMOM
1) 10 DB Bench Press
2) 50ft Weighted Box Push
3) 5/side DB Renegade Row
4) 50ft/side OH Carry
WOD:
Every 3 minutes x 5 rounds
:30 Bike @ 65+/55+ RPM
4 x 10m Sprints
5 Heavy Dball Ground to Over Shoulder
Score is DB Bench Press Weight/rounds completed
CFL Wednesday 6/20
Strength:
Box Squat
6-6-4-4-4
WOD:
Teams of 2
100 DB Thrusters
*Perform 3 Burpees, each time you
switch out. Must be done before you
switch back in
Score is weight/time
CFL Thursday 6/21
WOD:
20 min EMOM
1) 100m Row
2) :30 Max Hang DB Snatches
3) :30 Versa Climber
4) :30 Knee Raises
5) Rest
Score is total reps (snatches + knee raises)
CFL Friday 6/22
Strength:
Every :90 for 6 rounds
5 Push Press
WOD:
12 min AMRAP
12 Box Jumps 20/16
24 KB Swings
48 Jump Ropes
Score is weight/rounds + reps
Strength:
21 min EMOM
1) 50ft Farmers Carry
2) 5 High Box Jumps
3) 5/side Single Leg Glute Bridge
WOD:
5 Round for MAX REPS
:40 Russian Swings
:20 rest
:40 SDHP
:20 rest
Score is rounds completed/total reps
CFL Tuesday 6/19
Strength:
25 min EMOM
1) 10 DB Bench Press
2) 50ft Weighted Box Push
3) 5/side DB Renegade Row
4) 50ft/side OH Carry
WOD:
Every 3 minutes x 5 rounds
:30 Bike @ 65+/55+ RPM
4 x 10m Sprints
5 Heavy Dball Ground to Over Shoulder
Score is DB Bench Press Weight/rounds completed
CFL Wednesday 6/20
Strength:
Box Squat
6-6-4-4-4
WOD:
Teams of 2
100 DB Thrusters
*Perform 3 Burpees, each time you
switch out. Must be done before you
switch back in
Score is weight/time
CFL Thursday 6/21
WOD:
20 min EMOM
1) 100m Row
2) :30 Max Hang DB Snatches
3) :30 Versa Climber
4) :30 Knee Raises
5) Rest
Score is total reps (snatches + knee raises)
CFL Friday 6/22
Strength:
Every :90 for 6 rounds
5 Push Press
WOD:
12 min AMRAP
12 Box Jumps 20/16
24 KB Swings
48 Jump Ropes
Score is weight/rounds + reps
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