Daily Workouts
24:00 EMOM (6 Sets)
A. 10-15 Toes to Bar
B. 10-15 Goblet Squats
C & D. 400m Run
"DT"
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
7 Sets:
1 Legless Rope Climb
7 Back Rack Bulgarian Split Squats/side
3 Sets:
10 Copenhagen Planks
15 V-ups
4 Rounds for time:
15 Lateral Burpees over Erg
25/20 Calorie Row
Box Squat
9 x 3 On the Minute
Hang Power Clean
5-5-5-5
DB Bulgarian Split Squat
8-8-8-8/side
3 Sets:
50 MB Twists
50 Banded Good Mornings
15:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups
25 Cross-overs
CFV Championship Event 1
15:00 AMRAP
:10 L-Sit
10 Burpee Box Jump-overs (24"/20")
20 Wall balls (20/14 lb to 10'/9')
+
Max Calorie Row
Athletes can switch who is working on the AMRAP and who is rowing anytime they wish and as often as they'd like
CFV Championship Event 2
(Athlete 2 Variation)
In 15:00
Build to a heavy Clean
In 15:00
Build to a heavy Bench Press
7:00 AMRAP
10 Pull-ups (C2B)
20/15 Calorie Echo Bike
50 Double-unders
3:00 Rest
For Time:
The exact rounds and reps you completed in your 7:00 AMRAP.
Wide Stance Box Squat
Build to a heavy single
Back Rack Reverse Lunge
8-8-8-8/side
Glute Ham Raise
3 x 10
3 Sets OTmin.
:30 Hollow Body Band Pressdowns
Banded Hamstring Curls
100
3 Sets:
2 Rounds of "DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
immediately into:
600m Run
3:00 Rest between sets
Partner Workout
20:00 AMRAP
10 DB Snatches
10 DB Goblet Squats
10 Lateral Burpees over DB
+
Max Cal Echo Bike
"Filthy 50"
For Time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35lbs/26lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/35lbs)
50 Hip extensions
50 Wall balls (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders
Build to a heavy set of:
1 Power Clean +
1 Hang Clean +
2 Front Squats
5:00 AMRAP
1-2-3-4-5...
D-Ball Cleans (150/100)
D-Ball Bearhug Squats
15:00 AMRAP
5 Strict Pull-ups
10 Push-ups
15/12 Calorie Row
Partner Workout
15:00 AMRAP
3 Bar Muscle-ups
5 Clean & Jerks (135/95)
7 Pogo Lateral Burpees over Bar
For Time:
1000m Row
1 Mile Run
1000m Row
24:00 EMOM
5 Front Squats
5-10 Ring Dips
5-10 GHD Sit-ups
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
DB Box Step-ups (50/35, 20" box)
Pull-ups (C2B)
Overhead Squat
3-3-3-3-3
5:00 AMRAP
15 Wall Balls (30/20 lb to 10/9 ft.)
50 Double-unders
5 Sets OT3min.
In 2:00, complete as many rounds as possible of:
9 Deadlifts (185/125)
12 Push-ups
15/12 Calorie Echo Bike
1:00 rest between sets
30:00 EMOM
1 Power Snatch +
1 Vertical Jump
Partner Workout
4 Sets:
In 5:00, complete:
400m Run + 500m Row
40 Toes to Bar
Max Burpee Pull-ups in remaining time
1:00 Rest between sets
Deadlift
4-3-2-1-1-1-2-3-4
Pendlay Row
10-10-10-10
Glute Ham Raise
3 x 10
2 sets of:
30sec. Side Plank
30sec. Plank
30sec. Side Plank
30sec. Plank