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CFGV WOD

Wednesday

Bench Press

5-4-3-2-1

  • New set every 2:00
  • Progressive

 

As Many Rounds and Reps as Possible in 3 Minutes

80′ Walking Lunges

21 Ball Slams 30/20

Max Dumbbell Bench Press 50/35’s

 

Rest 3 minutes

As Many Rounds and Reps

June 25, 2019

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Tuesday

4 Rounds For Time 

1:00 Row for Calories

:30 Rest

1:00 Bike for Calories

:30 Rest

1:00 Run 200m

:30 Rest 

1:00 Rest

:30 Rest

*Each round score your total calories + seconds under 1:00 on 200m run

 

Accessory

June 24, 2019

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Monday

For Time

21-18-15-12-9

Pull-ups

Kettlebell Swings 53/35

Front Squats

 

*Changing barbell weight each round:

Round of 21: 95/65lbs

Round of 18: 115/75lbs

Round of 15: 135/85lbs

Round of 12: 155/105lbs

Round of 9: 185/115lbs

June 23, 2019

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Sunday

For Quality

3 Rounds

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows

20 Alternating Single Legged Deadlifts (Total)

75/50 Calorie Row

 

Followed by…

 

3 Rounds

10 Dumbbell Strict Presses

15 Dumbbell Bent Over Rows

20 Alternating Single

June 22, 2019

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Saturday

Sisson

Complete as Many Rounds as Possible in 20 Minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

*If you’ve got a 20-lb. vest or body armor, wear it

 

U.S. Army 2nd Lt. Justin Sisson, 23, assigned

June 21, 2019

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Friday

As Many Rounds and Reps as Possible in 15 Minutes

30 Double Unders

10 Kettlebell Swings 53/35

10 Double Kettlebell Front Rack Alternating Lunges 53/35’s

10 Double Kettlebell Shoulder to Overheads 53/35’s

  • May Substitute 50/35lbs Dumbells 

June 20, 2019

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Thursday

For Time

50/35 Calorie Bike

15 Strict Pull-ups

75/50 Calorie row

20 Chest to Bar Pull-ups

50 Burpees to a 6” target

25 Kipping Pull-ups

 …

June 19, 2019

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Wednesday

Overhead Squat

5 x 3

  • New set every 2:00
  • Progressive

 

As Many Reps as Possible in 7 Minutes

Power snatch 115/75

*7 Wallballs to start every minute 20/14-10/9’ line

June 18, 2019

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Tuesday

Partner Workout

As Many Rounds and Reps as Possible in 9 Minutes

9/6 Calorie Row

6 Box Jump Overs 24/20

4 Dumbbell Clean and Jerks 50/35

  • 2 Right Arm Clean and Jerks and 2 Left Arm Clean and Jerks

 …

June 17, 2019

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Monday

For Time

Run 800m

Directly into…

5 Rounds

12 Toes to Bar

12 Lateral Burpees Over the Bar

Power Cleans

  • Round 1 – 12 @95/65
  • Round 2 – 9  @135/85
  • Round 3 – 6 @185/115
  • Round 4 – 3 @

June 16, 2019

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