CFL Week of 7/30 - 8/3

Monday 7/30
Strength:
5 Rounds
10 DB Bench Press
Max Unbroken Strict Pull Ups
Rest 2 minutes

WOD:
Every 2 minutes for 18 minutes
1) 200ft Sled Push
2) 100m Farmer Carry
3) 15 Tire Flips

Score is weight/rounds completed

Tuesday 7/31
Strength:
Rear Foot Elevated DB Split Squats
5 sets of 10 reps (5.side)
Rest 2 minutes

WOD:
3 rounds of
3 min AMRAP
8 KB Goblet Squats
8 KB American Swings
Rest :90
*Pick up where you left off

Score is weight/rounds + reps

Wednesday 8/1
Skill:
4 Rounds For Quality
12 Romanian Deadlifts
:30 Hollow Hold
:30 Double KB FR Hold

WOD:
5 - 1 minute rounds of
50 Jump Ropes
Max DB Hang Cleans in remaining time
Rest 2 minutes

Score is pass/number of reps

Thursday 8/2
Skill:
10 min EMOM
1) :30 Max Burpees
2) :30 Max Alt DB Snatch

Partner WOD:
16 min AMRAP
6 Cal AAB
12 Sit Ups
18 Single Arm KB Deadlifts (9/side)

Score is number of reps/rounds + reps

Friday 8/3
Skill:
12 min EMOM
1) 8 to 12 Seated DB Press
2) 12 KB FR Lunge

WOD:
3 Rounds of
20/15 Cal Row
200m Run
Rest 5 minutes

Score is weight/weight/total time

 

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