Thursday 09/22
Body Armor- 4RNFT
50 ft Handstand Walk
10 Banded pull aparts ea. way
12 Bent over DB rows ea. side
:15 L-Hang / :30 Tuck Hold
WOD- 3RFT
30-20-10 Push Jerks (115/85)
30-20-10 Box Jump Overs (24/20)
400m Run
Wednesday 09/21
WOD- Alt OTM x 30 mins (15 Rounds)
Max Cal Row
1 Rope Climb + Max Shuttle Runs
Score = total cals + shuttle runs
Tuesday 09/20
Strength- Every 2:00 x 6 sets
3 Deadlifts
Build based off feel
WOD- 3 RFT
30 Lateral Burpees
20 Hang Power Cleans (115/85)
100 DU
Monday 09/19
Yesterday a group of dedicated CFUers hit the streets of South Hampton for the “Tour of the Hamptons” 25 mile bike ride! Way to go everyone!!
Strength- Every 2:00
5x5 Back Squat
70-75% of 1RM
WOD- 15 min AMRAP
21 Sit ups
15/12 Cal Row
9 Thrusters (95/65)
Friday 09/16
Body Armor: 4RNFT
6-10 Strict Pull ups
:20 Side Plank
:30 Handstand hold
10 Single Leg Glute Bridges
WOD- For Time
50 KB Rev. Lunges (70/53)
40 KB Swings
30 HSPU
200m Farmers Carry
1,000m Row