Skill:
Sumo Deadlift High Pull
& Workout Modifications
Workout:
20 min As Many Rounds As Possible
60 Calorie Row
50 Pistol
40 Sumo Deadlift High Pull (88/70)
30 Toes to Bar
20 Burpees
10 Ring Muscle Up
Extra Credit:
3 Rounds
15 Bicep Curls per Arm
15 Dumbbell Skull Crushers
Recovery:
2 Rounds
1 min Foam Roll Lats per Side
1 min Hamstring Stretch on Box per Side
Strength:
20 min to Establish
6 Rep Max Push Press
Skill:
Kipping Dips
Workout:
21-15-9
Power Clean (135/95)
Ring Dip
Recovery:
3 Rounds
1 min Arm Bar stretch per Arm
12 Dumbbell Row per Arm
Skill:
Speed & Footwork Drills
Workout:
21-15-9
Deadlift
*Run 400m before and after each set
Post Workout:
3 Rounds
300m Recovery Row
15 GHD Sit Up
Strength:
20 min to Establish
1 Rep Max Overhead Squat
Workout:
CF Open Workout 14.2
For As Long As Possible
From 0:00 - 3:00
2 Rounds
10 Overhead Squat (95/65)
10 Chest to Bar Pull Up
From 3:00 - 6:00
12 Overhead Squat (95/65)
12 Chest to Bar Pull Up
From 6:00 - 9:00
14 Overhead Squat (95/65)
14 Chest to Bar Pull Up...
Recovery:
3 Rounds
15 Weighted Sit Up
15 GHD Back Extensions
Skill:
Movement Review
Workout:
3 Rounds As Many Reps As Possible
1 min Sandbag Over Shoulder (150/100)
1 min Sled Pulls Up Hill (180/115)
1 min Prowler Push (135/90)
1 min Farmer Carry (70/53)
1 min Shuttle Sprints (20m out and Back)
1 min Rest
Extra Credit:
3 Rounds
10 Jefferson Curls
10 Dragonflys
Recovery:
2 Rounds
2 min Foam Roll Upper Back
1 min Banded Hamstring Stretch per Leg
Skill:
Thruster Review & Warm Up
Workout:
21-15-9
Assault bike
Thrusters (95/65)
Burpee
Post Workout:
3 rounds
400m row
20 Ab mat sit ups
Recovery:
2 Rounds
Banded Doorway Stretch - 1 min each arm
Barbell Smash Quads - 1 min each leg
Strength:
20 min to Establish
6 Rep Max Hang Power Clean
Skill:
Bar Muscle Up
Workout:
10-8-6-4-2
Bar Muscle Up
20-16-12-8-4
Dumbbell Snatch (50/35)
Recovery:
3 Rounds
20 Band Resisted Sit Up
Banded Lat Stretch 1 min each side
Skill:
Handstand Walking
& Variations
Workout:
3 Rounds
600m Run
40' Handstand Walk
20 Hand Release Push Up
Extra Credit:
3 Rounds
10 Strict Pull Up
10 Abdominal Roll Outs
Recovery:
2 Rounds
Lacrosse Ball Roll Shoulders - 1 min each side
Banded Bully Stretch - 1 min each arm
Strength:
Back squat
1 - 10 - 1 - 10 - 1
1's @ 90%, 10's @ 60%
Accessory:
12 Weighted Goodmornings
12 Banded Hip Flexor March
Conditioning:
25-20-15-10-5
Wall Ball (20/14)
50-40-30-20-10
Double Under
Recovery:
Foam Roll IT Band and Quad
2 min each Leg
-plus-
2 Rounds
Quad Stretch on Wall - 1 min per leg
10 Scorpions
Skill:
Rope Climb Technique
Workout:
Complete the Following for 3 Sets:
3 Rounds
1 min to complete:
2 Rope Climb
10 Slam Ball (40/30)
1 min to complete:
12/9 Calorie Row
8 Box Jump (24/20)
*Rest 2 min between Sets
Extra Credit:
Accumulate the following in as few sets as possible
3 min Plank
3 min Handstand Hold
Skill:
Squat Snatch Review
Workout:
500m Row
25 Squat Snatch
500m Row
Extra Credit:
3 Rounds
10 Single Leg Hip Bridges
10 Pass Through
Strength:
10 min to Establish
Heavy Bench Press Single
Workout:
With a Partner Alternating Rounds
10 Rounds
10 Bench Press (155/105)
10 Strict Pull Up
Recovery:
3 Rounds
15 V-Up
30 sec Banded Bully Per Arm
Skill:
Squat Prep
Workout:
30 Burpee Buy In
-then-
3 Rounds
20 Wall Ball (20/14)
15 Toes to Bar
*10 min Time Cap
Post Workout:
3 Rounds
600m Recovery Run (10 sec off 800m PR Pace)
Rest 3 min
Strength:
Deadlift
3-3-3 @ 80-85%
Workout:
15-12-9
Deadlift (315/220)
Strict Handstand Push Up
*15 min Time Cap
Recovery:
3 Rounds
Banded PNF Hamstring Stretch
20 Slow AbMat Sit Ups
Skill:
Movement Review
Workout:
"Angie"
100 Pull Up
100 Push Up
100 Sit Up
100 Squat
-Rest 5 min-
"Kelly"
5 Rounds
400m Row
30 Box Jump (24/20)
30 Wall Ball (20/14)
-Rest 5 min-
"Cindy"
20 min As Many Rounds As Possible
5 Pull Up
10 Push Up
15 Squat
Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curl
1 min Handstand Hold
Game:
Head, Shoulder, Knees & Toes
Skill:
Pull Up Review
Workout:
3 Rounds
400m Run
21 Kettlebell Swing (53/35)
12 Pull Up
*15 min Time Cap
Extra Credit:
3 Rounds
:30 Ring Row Hold
:30 Handstand Hold
Strength:
18 min to Establish
6 Rep Max Barbell Bent Over Row
Accessory:
3 Sets:
15 Band Resisted Push Up
10 "Around the World"
Conditioning:
5-4-3-2-1
Strict Handstand Push Up
*10 Wall Ball Push Press before each set
Skill:
Push Jerk Cycling
Workout:
15 min As Many Rounds As Possible
9 Shoulder to Overhead (135/95)
12 Box Jump (24/20)
15/12 Calorie Bike
Extra Credit:
3 Rounds
10 Barbell Skull Crusher
10 Dumbbell Shrug
Strength:
18 min to Establish
4 Rep Max Front Rack Lunge
Accessory:
3 Sets:
10 Double Kettlebell RDL
15 Weighted Sit Ups
Conditioning:
2 Rounds
50 Air Squat
100 Double Under
Skill:
Ring Muscle Up
& Transitions
Workout:
3-4-5-4-3
Power Clean (225/155)
Muscle Up
Extra Credit:
3 Rounds
1:00 Plank
10 Dumbbell Bench Press
