Author: Send513

03SEP17

CFP – Boot Camp WOD 2 Minutes per Station Bike (Cal) Row (Cal) KBS (50/35) Burpees Wall Ball (20/14) DUs Sit-ups BJs (20) Push Press (75/55) 1 minute rest between stations

01SEP17

CFP – Main Work Strength Bench Press 5×5 – 65%, 70%, 75%, 80%, 85+% WOD For Time 30 Squat Clean Thrusters CFP – Extra Work Conditioning Tabatas Bike Rest 1 minute Row

31AUG17

CFP – Main Work Strength Squat Snatch 1RM WOD For Time 50 BJs (24/20) 25 HSPUs 40 BJs (24/20) 20 HSPUs 30 BJs (24/20) 15 HSPUs 20 BJs (24/20) 10 HSPUs 10 BJs (24/20) 5 HSPUs CFP – Extra Work Assistance Offset Carry 100m – Farmer carry (70/50) and Rack carry (50/35) Switch hands at 50m

29AUG17

CFP – Main Work Strength Deadlift 1RM Partner WOD For time 120 Sit ups 90 Wall Ball (20/14) 60 T2Bar 30 Front Squat (135/95) RX+ 155/105 CFP – Extra Work Assistance Half Kneeling Pallof Press 4×10 Per Side Conditioning For Time 1 Mile Run Rest half as long as it took you 1 Mile Run

28AUG17

CFP – Main Work Strength Shoulder Press 1RM WOD For Time 12 Clean & Jerks (135/95) 200m Run 10 Clean & Jerks 200m Run 8 Clean & Jerks 200m Run 6 Clean & Jerks 200m Run 4 Clean & Jerks 200m CFP – Extra Work Assistance Supine Row 3xMR Conditioning 3 RFT of 3 Rounds of 40 Read More …

27AUG17

CFP – Boot Camp WOD 30 Minute AMRAP 10 Push-ups 20 Box Step Ups (20″/16″)(30#/20#) 30 Straight Leg Sit Ups (25#/15#) 40 Mt Climbers (L/R=2) 50m shuttle Step ups are weight per hand.

25AUG17

CFP – Main Work Strength Thrusters 10-20-30 WOD 15 Minute AMRAP 100 Sit-up buy in 10 Deadlifts (135/95) 10 T2bar In remaining time CFP – Extra Work Assistance Prowler 5x40y Low Bar – climbing