Daily Workouts

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

Power Clean

5 x 2

18:00 AMRAP

200m Run

15 Toes to bar

15 Power cleans (115/80)-Alternate each movement with your partner

2 rounds

1:30 Ski

1:30 Rest

1:30 Bike

1:30 Rest

1:30 Sled pull

1:30 Rest

1:30 Step-ups

1:30 Rest

1:30 Row

1:30 Rest

For Time

1 Mile run

100 Double-unders

50 Thrusters (95/65)

25 Bar-facing burpees

10 Bar muscle-ups 24:00 Cap

Deadlift

5 x 5

For Time

24-18-12 rep rounds of

DB Snatch (50/35)

Box Jump-over (24"/20")

6:00 AMRAP

7 Wall balls (30/20)

7 Pull-ups (C2B)

3:00 Rest

6:00 AMRAP

7 D-ball cleans (100/70)

14 Push-ups

3:00 Rest

6:00 AMRAP

100m Farmer's carry (53/35)

21 Abmat Sit-ups

Partner Workout

2 Rounds For Time

11 Rope Climbs

200 meter buddy carry

33 Power Cleans (135/95 lb.)

400 meter buddy carry

55 Front Squats (135/95 lb.)

66 Burpees + extra push-up

Partner Workout

2 rounds for time

100 Calorie row

50 Handstand push-ups

24:00 EMOM

A. 3-10 Strict Pull-ups

B. 10 - 20 GHD Sit-ups

C. 10 One Arm DB Rows (per side)

D. :20 Hollow Rock/hold + 10 Banded Good Mornings

10:00

Build to a max

Deadlift +

Hang Clean +

Hang Clean & Jerk

5 rounds for time

50 Double-unders

50 ft. OH Lunge (50/35)