6 rounds, each for time of:
6 Power Cleans, 185/125-lbs.
9 Pull-ups
12 Box Jumps, 24”/20”
Warm up:
16-12-8-4 reps of:
Plank burpees
DB Deadlifts
Lateral Jumps over DB
WOD:
6 rounds, each for time of:
9 Push-ups
12 Box Jumps
18 DB Power cleans
Rest 3 minutes
Cool down:
2 sets:
:60 squat hold
:30 Lunge stretch, each leg
:30 pec stretch, each arm
15 minutes to complete:
Back Squat 5-5-5-5-5 reps
*stay between 60-75%
4 rounds for time of:
12 Calories
12 Single DB Hang Clean and Jerks, Right
12 Calories
12 Single DB Hang Clean and Jerks, Left
*15 minute CAP
Warm up:
4 Rounds:
8 Plank Burpees
6 DB Hang cleans, each arm
4 DB Push presses, each arm
Workout:
24 Minute AMRAP:
200m Run
12 Single DB Hang Clean and Jerks, Right
12 Burpees
12 Single DB Hang Clean and Jerks, Left
Cool Down:
Accumulate 2 Minutes of L-sit
Between sets: Hip-flexor stretch
“Moon”, with a partner
Seven rounds each, for time of:
10 DB Hang split snatch, Right arm
Rope Climb, 1 ascent
10 DB Hang split snatch, Left arm
Rope Climb, 1 ascent
*Alternate feet in the split snatch sets.
Warm up:
3 Minutes of jump rope then,
3 Rounds:
5 Strict Burpees
5 DB Snatch, each arm
WOD:
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
30 DB snatch
Cool down:
3 sets:
20 jump rope pass-throughs
10 downward dog-to-cobra
EMOTM for 12 minutes:
Deadlift, 3 reps
*odd minutes 3 Pull-ups
*even minutes 6 Toes to Bar
12 minute AMRAP of:
3 Strict Press, 105/65-lbs.
6 Push-ups
12 Air Squats
Warm up:
10-8-6-4-2 reps of:
Air squats
Push ups
DB Good mornings
Strength:
DB Row 10-10-10-10-10 reps/arm
Seated DB Press 10-10-10-10-10 reps/arm
WOD:
20 minute AMRAP of:
3 DB Strict Press, each arm
6 Push-ups
12 Air Squats
18 DB Deadlifts
Cool down:
3 Sets:
150m Farmer’s carry
:30 pec stretch/arm
150m Farmer’s carry
:30 hip flexor stretch/leg
For time:
35 Kettlebell Swings
35 Box Jumps
25 Kettlebell Swings
25 Box Jumps
15 Kettlebell Swings
15 Box Jumps
Run 800m
15 Dumbbell Snatches
15 Dumbbell Step-ups
25 Dumbbell Snatches
25 Dumbbell Step-ups
35 Dumbbell Snatches
35 Dumbbell Step-ups
*53/35-lb. KB
*50/35-lb. DB
*24”/20” Box
Warm up:
10 Minute AMRAP:
100 Single unders
15 Russian Swings
10 Lunges
WOD:
For time:
35 DB/KB Swings
35 Box Jumps
25 DB/KB Swings
25 Box Jumps
15 DB/KB Swings
15 Box Jumps
Run 800m
15 DB/KB Snatches
15 DB/KB Step-ups
25 DB/KB Snatches
25 DB/KB Step-ups
35 DB/KB Snatches
35 DB/KB Step-ups
*If no box:
Substitute broad jumps for box jumps
Substitute DB/KB lunges for step-ups
Core:
20-16-12-8-4 reps of:
Toes-to-target
Sit-ups
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Rest as needed
“Ann”
150-125-100-75-50 reps for time of:
Single-unders
Seconds of Plank
Warm up:
3 Rounds:
20 Lateral line hops
10 V-ups
5 Plank Burpees
WOD:
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Rest as needed
“Ann”
150-125-100-75-50 reps for time of:
Single-unders
Seconds of Plank
Cool Down:
2 sets:
:60 cobra stretch
:60 calf stretch/leg
“CF Games Workout 19.1”
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots, 20/14-lbs.
19 calories
Rest 10 minutes
Complete as many rounds as possible in 10 minutes of:
21 medicine ball cleans, 20/14-lbs.
21 calories
Warm up:
8 Minute AMRAP:
Run 100m
8 Dumbbell Presses
Run 100m
8 Goblet Squats
WOD:
Complete as many rounds as possible in 15 minutes of:
20 Dumbbell Thrusters
200m Run
Rest 10 minutes
Complete as many rounds as possible in 10 minutes of:
20 Dumbbell Power Cleans
200m Run
Cool Down:
2 sets:
:60 Hip flexor stretch/leg
:60 Downward Dog
:60 Hamstring stretch/leg
Push Press 10-10-8-8-6-6 reps
21-15-9 reps for time of:
Deadlift, 95/65-lbs.
Hang Power Clean, 95/65-lbs.
Push Press, 95/65-lbs.
Warm up:
4 Rounds:
10 Bend-and-bows
8 Squats
6 Push-ups
4 Inch worms
Strength:
Dumbbell Push Press, 4 sets of 20 reps each arm
WOD:
42-30-18 reps for time of:
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Push Press
Cool Down:
3 Sets :40 on/:20 off each of:
Plank
Scorpion stretch, right side
Hollow hold
Scorpion stretch, left side
Rest Day
