Saturday, September 30th 2017

Workout of the Day:

For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Friday, September 29th 2017

WORKOUT OF THE DAY:

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

Thursday, September 28th 2017

WORKOUT OF THE DAY:

1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Wednesday, September 27th 2017

Workout of the Day:

AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

Rest 4:00
AMRAP 4:
Wallballs (20/14)
*15 Abmat sit-ups after each break

Tuesday, September 26th 2017

WORKOUT OF THE DAY:

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Monday, September 25th 2017

Workout of the Day:

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Row or Assault Bike
55 Handstand Push-ups (hand release push ups)

Saturday, September 23rd 2017

Workout of the Day:

“Always Remembered”
Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

9/11 Memorial workout that is done annually at CFNE to honor those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs.

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press