MONDAY

Posted on

STRENGTH
(EMOM x 8)
MIN 1: 15 Goblet Squat @50/35#
MIN 2: 10 push ups

WOD
(FOR TIME)
100 Double unders
50 KB swings @50/35#
100 Double unders
50 KB swings @50/35#

Advertisements

SATURDAY

Posted on

LADIES NIGHT!!!

STRENGTH
(E2:00 x 7 sets)
3 hang squats snatches from position 2 @60%

WOD
(27-21-15-9 reps for time)
Power snatch @95/65#
Bar facing burpees

FRIDAY

Posted on

STRENGTH
(16 minute clock)
6RM bench press

WOD
“FRAN”
(21-15-9 reps for time)
Thrusters @95/65#
pull ups

THURSDAY

Posted on

DON’T FORGET LADIES TOMORROW NIGHT AT 5:30PM, WOD AND WINE. THERE WILL BE A WORKOUT AND THEN THE FUN STUFF. SO REMEMBER ON THE SCHEDULE THE 5:30PM and 6:30PM CLASSES ARE CANCELLED BECAUSE THAT TIME IS RESERVE FOR THE LADIES ONLY WORKOUT. SO IF YOU PLAN ON MAKING IT TO WOD AND WINE YOU WILL GET A GREAT WORKOUT IN BEFORE ALL THE WINE AND FOOD.

WOD
(For time)
1000 meter row for time

-REST THEN-

(AMRAP in 20)
20 double unders
20 abmat sit-ups
20 KB swings @50/35#

WEDNESDAY

Posted on

STRENGTH
(20 Minute clock)
6RM back squat

WOD
(AMRAP in 9)
3 Hang power snatches @95/65#
3 Front squats @95/65#
6 hang power snatches @95/65#
6 front squats @95/65#
9 hang power snatches @95/65#
9 front squats @95/65#
*continue this pattern until 9 minutes is up

TUESDAY

Posted on

STRENGTH
(EMOM x 12)
MIN 1: 10 strict wide pull-ups
MIN 2: 10 ring push-ups

WOD
(8 rounds for time)
12 push press @115/75#
9 T2B

MONDAY

Posted on

WOD
ON A RUNNING CLOCK

(0-14 Minutes)
EMOM
MIN 1: 6 front squats @65%
MIN 2: 6 DB shoulder press @35/25#

(20-26 minutes)
EMOM
MIN 1: 15 v-ups
MIN 2: 10 pike compressions

(30-45 minutes)
AMRAP
20 DB snatches @50/35#
20 wallballs @20/14#

SATURDAY

Posted on

STRENGTH
(EMOM x 8)
MIN 1: 6 Front Squats, from floor @60%
MIN 2: 6 per arm, 1 Arm DB shoulder @30/20#

WOD
(0-7:00)
AMRAP
9 HSPU
18 box jumps @24/20”

(10:00-17:00)
AMRAP
15 push-ups
12 KB swings @50/35#

(20:00-27:00)
AMRAP
30 air squats
12 push press @115/75#

FRIDAY

Posted on

STRENGTH
(EMOM x 10)
MIN 1: 10 strict pull-ups
MIN 2: 3 wall climbs

WOD
(FOR TIME)
60 calorie row
60 deadlifts @205/145#

THURSDAY

Posted on

DON’T FORGET TO SIGN UP FOR THE NEW CFHG SHIRT. WE NEED MONEY FRIDAY.

STRENGTH
(16 minute clock)
6RM bench press

WOD
(10 rounds for time)
3 rope climbs
10 push press @95/65#