Monday 03/27
Strength - Every 90s x 6 Sets
1 Power Clean + 1 Front Squat + 1 Push Jerk
Build based off feel
WOD - 4RFT
500m Row
3 Rounds “Macho Man” (135/95)
1 Round “Macho Man” =
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Friday 03/24
Strength Day
Part 1 - Alt OTM x 12 mins
Even : 4 Back Squats
Odd: 2 Front Squats
Based off 60-70% of 1RM Front squat
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Cleans + 1 Jerk
Sets 6-10 = 1 Clean + Jerk
Thursday 03/23
Sign up sheet for our 2nd annual Spring Fling competition is up in the lobby! Snag your partner before someone else does!
Registration fee is $100 per team. Teams are made of 1 male and 1 female (CFU members only please). Register by April 10th to guarantee your shirt. There will be three all-levels workouts before the field is cut for semi-finals and finals!
Strength - Every 2:00 x 5 Sets
3-3-3-3-3 Bench Press
Build based off feel
WOD - For Time (6 RDS Total)
3 Rounds
15/12 Cal Row
10 Pull ups
Rest 2:00
2 Rounds
21/18 Cal Row
10 C2B
Rest 2:00
1 Round
30/24 Cal Row
10 BMU (mod to strict pull ups)
Wednesday 03/22
Body Armor - 4RNFT
:30 Front Rack Hold
15 Glute Bridges
15 Seated Banded Rows
:30 Handstand Hold
WOD - 10 RFT
9 Box Jumps (24/20)
6 HSPU
3 Deadlifts (275/185)
Tuesday 03/21
Strength - OTM x 9 mis
Mins 0, 1, 2 & 3 = 3 Power Snatch (unbroken)
Mins 4, 5 & 6= 2 Power Sntach (unbroken)
Mins 7 & 8 = 1 Power Snatch
WOD - 5RFT “ANNIEBEL”
50-40-30-20-10
DU
Sit ups
6 Power Snatches (135/95)
