500m row

WEDNESDAY 100421

CFWU 2x15 (5/5/5)

4 rounds of:
500m row
Rest 3 minutes

1:44 (6 damper)
1:50 (4)
1:48 (2)
1:52 (3)

McGhee (8rds+3 box jumps - 20min)

TUESDAY 100420

CFWU 1x10

McGhee
AMRAP 30
285lb deadlift, 5 reps
13 push ups
9 box jumps (24")

8 rds + 3 box jumps
20:00 -- 225lb DL

Snatch Balance 1-1-1-1-1 (135)

MONDAY 100419

CFWU 1x10

Snatch Balance

10x45lbs
6x65
85-95-105-115-125-135

Filthy 40 (32:40)

SATURDAY 100417

For time:
40 box jumps (20")
40 jumping pull ups
40 Kb swings (16kg)
40 walking lunges
40 KTEs
40 push press (25# Dbs)
40 back extensions
40 wall balls (20#)
40 burpees
40 double unders

32:40

ERIN (18:57*)

WEDNESDAY 100414

Erin

5 rounds for time of:
15 dumbbell split cleans; 40-lb DB
21 pull ups

Subbed 25-lb DB
21-18-15-12-9 pull ups

(18:57)

TUESDAY 100413

TUESDAY 100413

5 rounds for time:
135-lb back squat, 20 reps (95#)
20ft handstand walk

Subbed handstand hold (1:00, :50, :45, :40, :30)

13:27

DT (95lb) 9:12

SUNDAY 100411

DT
12 deadlifts (135lb)
9 hang power cleans
6 push jerks

9:12 (95lbs)

Dot Coms Day 2

SATURDAY 100410

500m row (400m run)
150 double unders
50 burpees

18:55

Ouch...

Overhead Squat 5-5-5-5-5 (95)

CFWU 1x10 no pull ups

OHS

45x10

95-95-95-95-95

Ready for more...

APFT (269)

WEDNESDAY 100331

APFT

55 PU
72 SU
14:36

Back Squat 5-5-5 (205) Press (115)

MONDAY 100329

CFWU 1x10 (6/4)

Back Squat 5-5-5
10x45
10x135
6x185
205-205-205

Press 5-5-5
10x45
5x95
115-115-115(4)

Strict Pull ups
3-3-2.5

APFT Prep

SATURDAY 100327

CFWU 1-2-3-4-5-6-7-8-9

400-25-25

6 rds for time of:
400m run
25 push ups
25 sit ups

24:28

THURSDAY 100325

Run Burpee Run

4 rounds for time of:
400m run
25 burpees

10:00

Double Unders (16)

WEDNESDAY 100324

CFWU 1x10 (headache)

10-min of Double Unders
16 in a row
16-9-8-8-8-7-6...

100 Perfect Push Ups

TUESDAY 100323


100 Perfect Push Ups

10:00 (75) 30-15-15-15

DL - Push up

SUNDAY 100314

50 DU - 2:09

CFWU 3x10 (10/10/8)

AMRAP in 10 minutes:
10 135-lb deadlift
10 push ups

8+10 DL

Sleep:
Calories:

THRUSTERS 3-3-3-3-3 (145)

THURSDAY 100311

Double unders
25 in 1:00
6 in a row

CFWU 3x12 (7/12/7)

Thrusters 3-3-3-3

95x10
115-125-135-145

Sleep: 7.0
Calories:

Rest Day

WEDNESDAY 100310

Rest Day

Sleep: 6.0
Calories:

Helen (12:37)

TUESDAY 100309

CFWU 2x12 (5-5-5)

Helen (12:37)
3 rounds for time of:
400m run (treadmill)
21 dB swings (35-lb)
12 pull ups

Sleep: 7.5
Calories:

Rest Day

MONDAY 100308

Sleep: 7.5
Calories: 1,159
Fat:
CHO:
Protein:

Max Effort Legs

SATURDAY 100306

CFWU 3x12 (7/6/4)

Max Effort Back Squat 3-3-3-2-2-1

135x8
185x4

205-215-225-235-x-245(1)

Smoked. Screwed up and lost focus on second set second rep. Bent
forward too much and had to muscle the bar back to standing...

Sleep: 9
Calories:
Fat:
CHO:
Protein: