Aerobic Conditioning Day
For time in Pairs (complete in any order)-
100 Wall Balls, 100 cal A/B,
800m run (together),
200 Double Unders,
100 Box Step Overs-
Scale distances and reps if necessary, single skips for DU’s- Must complete each section in full before moving on.
Check out next week’s strength and skill moves everyone.
This week we start back on the SWOLE train and hit up some high rep back squats and push presses. Conditioning wise we take on some more longer workouts with some classic CF style puke inducers thrown in for good measure. Happy dayz.
Time to get after it. Have a great week of exercising.
Monday- Long team workout
Tuesday- Back Squat, Partner Workout
Wednesday- Weightlifting Wednesday
Thursday- Deadlift, 2x6min AMRAP
Friday- Push Press, Classic CF Triplet
4 Rounds NFT-
A1) Double DB Neutral Grip Bench Press@31X2 Tempo-
A2) 30 Seconds RingRow Hold-
A3) 60m Front Rack KB carry (30L/30R)
5 Rounds for time:
24 Air Squats,
24 Push Ups,
24 BW Lunges,
Thruster (from Rack)- Build to a comfortable 5 for the day.
Odd- 5 Thrusters@50/35,
Even- 10 C2B Pull Ups (or regular pull ups, or jumping pull ups with a negative)
Hang Power Clean- 5,5,5,5,5-
Build to a medium/heavy set TnG with solid form
Press From Split Position- 6,6,6,6,6
Front Rack KB Reverse Lunge- 8-10 Each leg@21X1 Tempo