Archives

Strength: Front squat – work to a heavy set of 3 reps Then, for time, 10-9-8-7-6-5-4-3-2-1 reps of: Goblet squats (24/16k) Toes to bar Wall balls We do like our front squats here at CFJC.

Partner up, each partner completes 5 rounds for time of: 5 Power cleans (135/85 lb) 10 Pull-ups 10 Burpees Only one partner works at a time. While your partner is working, attempt one L-sit for [...]

For time, 21-15-9 of: Push press (95/65lb) Kettlebell swings (24/16k) Burpee over bar Finisher: Turkish get-ups

Strength: Squat – warm up to work up to a heavy set of 5. Perform 3 total sets of 5 reps at the same weight. Then, “Karen” 150 Wall Balls for time …or, as many reps as [...]

Five rounds for time of: Run 400m 21 Deadlifts (185/35 lb)

Strength: Bench Press – work up to three heavy sets of 5 reps Then, “Annie” 50-40-30-20-10 reps of the following for time: Double-unders Sit-ups

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings (24/16k) 60 Sit-ups 70 Burpees

“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery [...]

Strength: Squats – work up to a heavy weight and perform 3 sets of 5 reps at that weight Then, AMRAP in 10 minutes of: 5/5 One-armed overhead squat with a KB (24/16k) 10 Renegade rows [...]

Skills: Kettlebell clean & jerk Then, 5 rounds for time of: 5/5 KB Clean & Jerk (24/16k) 10 Lunge steps with plate locked overhead (45/25lb), L+R = 1 25 Double-unders