Daily Workouts
4 rounds for time
30 Sit-ups (feet anchored)
20/16 Calorie Row
4 rounds not for time
8/8 DB Bulgarian split squats
:30 Hollow rock/hold
8/8 Single leg deadlifts
12 Hip extensions
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3
This is week 4 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!
5 rounds for time
400m Run
15 DB Thrusters (50/35)
11:00 AMRAP
11 Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups
11/11/1918The Armistice of 11 November 1918 was the armistice that ended fighting on land, sea and air in World War I between the Allies and their opponent, Germany.
"Bert"
For time
50 burpees
400m run
100 push-ups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 push-ups
400m run
50 burpees-Run together and split reps between partners any way you choose.
20:00 EMOM (5 rounds)
:50 Bike
:40 Double-unders
:30 Russian KB swing
:20 L-sit
*EMOM stands for every minute on the minute
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3 This is week 3 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!
21-15-9 reps for time
Deadlifts (225/155)
Box Jumps (24"/20")
Rest until 10:00 on the clock. Then begin the following couplet:
5 rounds for time
15 Wall balls (20/14)
15/12 Calorie row
7:00 AMRAP
7 Shoulder to Overhead (155/105)
7 Burpees
7 Pull-ups (chest-to-bar)
24:00 Partner AMRAP
Max Calorie Row
-Rotate every 3:00
-Complete 2 rounds of "Cindy" during "rest" from the rower
-One rounds of "Cindy" = 5 pull-ups, 10 push-ups, 15 squats
50-40-30-20-10
Double-unders
Sit-ups
Back Squat
5 x 5 (75% of 5RM)
Push Press
5 x 3 (75% of 3RM)
Weighted Pull-up
5 x 3 (65% of 3RM)
You can either download the 2019 CFV Fall Strength Program, enter your maxes, print it of and bring it in, or just show up and we'll print your spreadsheet for you in the gym!
For Time
1000m Row
3 Rope climbs
50 Burpees
3 Rope climbs
50 DB Box step-overs (50/35)
3 Rope Climbs
50 Burpees
3 Rope Climbs
1000m Run
Power Clean + Push Jerk
Build to heavy double
"Grace"
For Time
30 Clean & Jerks (135/95)
2 rounds for time
50 Wall balls (20/14)
50 Pull-ups (C2B)
50 KB swings (53/35)
50 KB lunges (53/35)
50 Toes to bar
50 DB Snatches (50/35)
50 Lateral burpees (over partner)
3 rounds for time
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (24"/20")
Back Squat
Build to 5 rep max
Push Press
Build to 3 rep max
Weighted Pull-up
Build to 3 rep max
20:00 EMOM
A. :30 Airdyne
B. :30 Rope climbs
C. :30 Double-unders
D. :30 Dumbbell step-overs
7:00-
800m Run
AMRAP "DT" in remaining time
6:00-
800m Run
AMRAP "DT" in remaining time
5:00-
800m Run
AMRAP "DT" in remaining time
-One round of "DT" consists of 12 deadlifts, 9 hang power cleans, and 6 push jerks. Men use up to 155 lbs, women up to 105 lbs.
-Perform on an 18-minute running clock
For Time
50 Calorie Row or Ski + D-ball hold
40 Power cleans (135/95)
30 Ring Dips or Ring Push-ups
40 Calorie Row or Ski + D-ball hold
30 Power cleans (145/100)
20 Ring Dips or Ring Push-ups
30 Calorie Row or Ski + D-ball hold
20 Power cleans (155/105)
10 Ring Dips or Ring Push-ups
5 Rounds Not for time
10/10 Single leg deadlifts
100 ft. Backward sled pull
For Time
30 GHD Sit-ups
90 ft. DB Lunge
30 Calorie Airdyne
5 rounds for time
400m run
30 Box jumps (24"/20")
30 Wall balls (20/14 lb.)
10:00 EMOM
3 Power Snatches
10:00 EMOM
1 Strict pull-up + 2 Push-ups
2 Strict pull-up + 4 Push-ups
3 Strict pull-up + 6 Push-ups...
Continue to increase the reps by one pull-up and two push-ups every minute as long as you are able. If you are unable to complete the prescribed number of reps in any given minute, continue to maintain the highest rep total you are able for the remainder of the 10 minutes.
5 rounds for time
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks