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CFGV WOD

Friday

Turkish Get-Up

  • 10 x 1R/1L
  • New set every minute
  • Pick one weight

 

8 Rounds for Reps of:

:20 Seconds Max Calorie Assault Bike

:10 Seconds Rest

:20 Seconds Max Reps Push-ups

:10 Seconds Rest

:20 Seconds Max Reps Sandbag

January 10, 2019

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Thursday

Row Workout :

1000m, 500m, 250m (40sec rest b/t reps)

  • Rest 3 Minutes

800m, 400m, 200m (40sec rest b/t reps)

  • Rest 3 Minutes

600m, 300m, 150m (40sec rest b/t reps)

  • Rest 3 Minutes

400m, 200m, 100m (40sec rest b/t reps)

January 9, 2019

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Wednesday

Back Squat

  • 5-5-5-5-5
  • New set every 2:00
  • Progressive

On The Minute For 12 Minutes

Min #1 10 Double Kettlebell Front Squat 53/35’s

Min #2 20 Ab-Mat Sit-Ups

Min #3 40 Double Unders

January 8, 2019

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Tuesday

10 Rounds For Time:

3/2 Strict Pull-ups

6/4 Kipping Pull-ups

9 Ball Slams 30/20

12 One Arm Dumbbell Clean and Jerks (6R/6L) 50/35

January 7, 2019

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Monday

As Many Reps As Possible in 5 Minutes:

Buy In: Row 35/25 Calories

12 Power Snatch 75/55

8 Burpees

  • Rest 5:00

As Many Reps As Possible in 5 Minutes:

Buy In: Row 35/25 Calories

8 Power Snatch 95/65

8 Burpees

January 6, 2019

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Sunday

For Max Reps in 30 Minutes:

0:00-5:00

Assault Bike Calories

  • Rest 5 minutes

10:00-14:00

40′ Shuttle Runs (Down and back = 4)

  • Rest 4 minutes

18:00-22:00

Rope Climbs = Each climb counts as 5 reps

  • Rest 3 minutes

25:00-27:00

Ball

January 5, 2019

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Saturday

“The Lyon”

5 Rounds for Time:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

 

  • Rest 2 minutes between rounds.
  • Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

January 4, 2019

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Friday

For Time:

50-40-30-20-10

Double-unders

15-12-9-6-3

Dips (P-Bar/ Matador)

  • 3 Wall Climbs + 21 Ab-Mat Sit-Ups after each round

January 3, 2019

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Thursday

Power Snatch

  • 7 x 1
  • New set every 2:00
  • Build to a heavy single for the day

Alternate On The Minute For 12 Minutes

Odd Minutes – 3 Power Snatches (approx. 75%)

Even Minutes – Bike 12/9 Calories

January 2, 2019

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