314 Week of 1/27
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXY
1
MondayTuesdayWednesdayThursdayFridaySaturday
2
1/271/281/291/301/312/11
3
WarmupWarmupWarmupWarmupWarmupWarmup
4
General Warmup500m Row500m Row500m RowSpealler WarmupSpealler Warmup
5
2 Minute Jump RopeT-Glutes 8-10/Side10 Bird Dogs/SidePigeon Pose 60s/Side3 Rounds3 Rounds
6
20 Air SquatsPull Knee to Chest 8-10/Side10 Flutter Kicks/SideLunge Hold 60s/Side5-10 Pullups5-10 Pullups
7
10 Alternating LungesSingle Leg Tactical Frog 8-10/Side10 Air SquatsT-Glutes5-10 Pushups5-10 Pushups
8
10 Hip ExtensionsWindmill 8-10/Side10 S2S Lunges/Side3 Rounds10 Hip Extensions on GHD10 Hip Extensions on GHD
9
5 Hip Rotations/LegKB Windmill 8-10/Side20 Banded X-Walks8 KB Sumo Deadlifts10 Situps10 Situps
10
10 Forward Leg SwingsGoblet Squat 8-1010 Banded Pull Throughs15s Plank Hold10 Air Squats10 Air Squats
11
10 Side Leg SwingsThen, 400m Run - Easy Pace8 R. KBS
12
10-20 Pushups2 Rounds15s Plank HoldStrengthWorkout
13
10 Spiderman Steps10 Single Leg RDL 5/SideEndurance8 Goblet SquatsTurkish Getup"Down and Back Chipper"
14
8 Hang Power Clean
400m Run - Moderate Pace
15s Plank Hold2 Rounds
From 2019 CF Games - Teen/Masters Division
15
Strength8 Front SquatRest 2 Minutes
5 Turkish Getups Right Side
For time:
16
Back Squat4 Push Press400m Run - Faster Strength5 Turkish Getups Left Side800-m run
17
4x8 @ 65%4 Push Jerk w/Pause in CatchRest 2 MinutesDeadlift30 handstand push-ups
18
Alternate with:400m Run - Faster 2x4 @ 82.5%Workout30 dumbbell thrusters
19
10 Cossack Squats (5/side)StrengthThen,10 Rounds30 box jump-overs
20
10 Lying Leg Raises
Hang Power Clean + Hang Squat Clean + Jerk
WorkoutPause Deadlift 3x2 @ 75%50' R Arm Suitcase Carry 30 power cleans
21
5x(1+1+1)50 Front Squats 95/65- Pause just below knee50' L Arm Suitcase Carry30 box jump-overs
22
Workout- Work to heavy complex500m Row5 Tire Flips30 dumbbell thrusters
23
5 Rounds50 Hanging Knee Raises Workout10 Axle Bar Push Press30 handstand push-ups
24
10 Pullups Adv: C2BWorkout500m Row3 Rounds800-m run
25
30 Double Unders12 Minute AMRAP50 KB SDHP 70/53
20 Alternating Single Arm Devil Press 50/35
26
10 Thrusters 95/6510 Burpees500m Row20 Wall Balls 20/14♀ 20-lb. DBs, 20-in. box, 125-lb. cleans
27
30 Situps10 Box Jumps 24/2020 Pullups♂ 30-lb. DBs, 24-in. box, 185-lb. cleans
28
10 KBS 53/35 Adv: 70/53
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...