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CFGV WOD

Monday

Turkish Get up

  • 10 X (1 R/ 1 L)
  •  New set every minute
  •  Lock in one challenging weight for the whole strength set!

 

As Many Rounds and Reps as Possible in 15 Minutes

10- Single Kettlebell Clean + Alternating

February 16, 2020

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Sunday

“Swole Sunday”

3 Rounds

5 Bench press (As heavy as possible)

5 Dumbbell one arm rows (each arm)

10 Parallette push-ups 

10 Ring Rows

Then…

 

Assault Bike 50/35 Calories

 

Then…..

3 Rounds:

5 Bench press (As heavy as

February 15, 2020

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Saturday

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

 

  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for

February 14, 2020

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Friday

Power Snatch + Hang Power Snatch

  • 5 x Complex
  • New set every 1:30
  • Progressive

For Time

21- Hang Power Snatches 75/55

5 Wall Climbs

15- Hang Power Snatches

3- Wall Climbs

9- Hang Power Snatches

1- Wall Climbs

  • Rest 3:00

February 13, 2020

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Thursday

20 Rounds of Rowing Intervals

:50 on

:50 off

  • Men perform 3 lateral burpees over a dumbbell post workout for every interval you fail to achieve 250m.
  • Women perform 3 lateral burpees over a dumbbell post workout for every interval

February 12, 2020

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Wednesday

5 Rounds For Time

10 Double Kettlebell Front Squats 53/35’s

50 Double-Unders

10/7 Strict Pull-Ups

25 Ab Mat Sit-Ups

 …

February 11, 2020

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Tuesday

Deadlift

  • 1-1-1-1-1-1-1
  • New lift every 2:00
  • Progressive
  • Build to a heavy single

Accessory

3 Rounds for Quality

20 Floor Wipers (1 Count)

30 GHD Hip Extensions

40 Flutterkicks (2 count)

50 Banded Good Mornings

60 Second Forearm Plank Hold

  • 15

February 10, 2020

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Monday

4 Rounds For Max Reps

1:00 Assault Bike Calories

Rest :30

1:00 Burpees

Rest :30

1:00 Row Calories

Rest :30

1:00 Shoulder to Overhead 95/65

Rest :30

 

 

February 9, 2020

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Sunday

As Many Rounds and Reps As Possible In 15 Minutes

5 Kettlebell Snatches on Right Arm 53/35

5 Kettlebell Snatches on Left Arm

40′ Walking Lunge with Kettlebell 

10 Goblet Squats with Kettlebell

40′ Walking Lunge with Kettlebell

February 8, 2020

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Saturday

Option A

Rx + “Open Test”

As Many Reps As Possible In 20:00

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans (145/100)

20 Push

February 7, 2020

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