Taken from CFI workout from December 15. Just as it is, this is a 40 minute workout :-).
Three or Five sets for max reps of:
Results: Was short on time so only did 3 rounds. Ended up with 367 reps.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Overhead Squats | Task |
| Friday | W | Bench Press Pullups |
Task |
| Saturday | – | – | – |
| Sunday | W | Front Squats Power Cleans |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | M | Run | M |
| Thursday | G | Pullups Dips Pushups Squats Double Unders |
Task |
| Friday | MG | Toes to Bar Box Jumps |
Task |
| Saturday | – | – | |
| Sunday | WM | Squat Cleans Burpees |
Time |
Take 20 minutes to work up to the weight you will use for the next round. Stretch and roll as needed between rounds.
Then AMRAP in 10 minutes of:
Results: For the AMRAP 7 rounds @ 95lbs.
Not for time do 5 rounds:
Then for time do alternating ladders of
Results: For the metcon 12:39.
Warm up with 100 double unders then 4 rounds of
Increase the weight of the plate each set. Stretch and roll shoulders and back between sets.
Then not for time do 4 sets of
5 x Overhead Squats increasing weight each round
Then for time do 10 rounds of the following:
Results: Warmed up with 10, 25, 35lbs plates for the walking lunges. Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs. All were hard. Metcon in 24:53.