Monday
Take 15 minutes to find a 1 rep max front squat.
Take 15 minutes to find a 1 rep max power clean.
WOD
In 6 minutes, complete:
50/40 echo bike calories
Max burpees to a 6” target in the time remaining
- Score is total burpees
Tuesday
WOD
AMRAP in 20 minutes:
20/15 calorie row
16 alternating DB snatch(50/35)(8 each arm)
12 hand release pushups
Post WOD
3 sets:
12 DB bench press(incline optional)
Max strict chin-ups(if you can do more than 10 reps unassisted, do weighted)
Wednesday
In 15 minutes, work up to a heavy single cluster. Try to find a 1 rep max if you feel good.
5 rounds for time:
15/12 ski calories
15 GHD sit-ups
15 wall-ball(20/14)
- sub feet anchored sit-ups for GHDS
Thursday
Take 10 minutes to practice double unders or rope climbs
WOD
8 x 100 M sprints
4 x 400 M sprints
2 x 800 M sprints
Rest 1:1 between efforts. These are not all out sprints, just focus on consistency and a proper stride.
CFA will be closed for the holiday weekend. Enjoy your 4th of July!
