4/10/2016

Rest Day

4/9/2016

"CFW Capacity Test"
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees

*For those that can do this after 11:30 I will be there to watch and coach from 11:30-12.

4/8/2016

A. Strict Press - 1RM
B. 50 Kipping HSPU (use opens standard - scale to an elevated target if needed)
+
1 minute Assault Bike (cals)
rest as needed
3 minute Assault Bike (cals)
rest as needed
5 minute Assault Bike (cals)
*No pussy shit on the bikes, these are all out efforts*

4/7/2016

A. Front Squat - 1RM
+
7 Rounds:
10 Power Cleans 135/95
15 Wall Ball Shots 20/14

4/6/2016

Rest Day

4/5/2016

A. Deadlift - 1RM
+
500m Row
rest as needed
1000m Row
rest as needed
2000m Row
*all of the above must be at 100% intensity - this will be a baseline for moving forward*

4/4/2016

A. Back Squat - 1RM
B. Snatch - 1RM
C. Chest 2 Bar Pull-Ups - Max UB reps rest 3 minutes x 3 sets (scale to regular pull-ups)