Bryan

Sweat

Ten 2-minute intervals (20 minutes) of:
Odd intervals: 5 Deadlifts + 30sec Superman
Even intervals: 5 Front Squats + 10 Wall-ball shots

Same weights across.

 

Sport

Ten 2-minute intervals (20 minutes) of:
Odd intervals: 3 Deadlifts
Even intervals: 3 Front Squats

Increase weights as you go.

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Jess

Sweat & Sport

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Pick up where you leave off after each rest.

 

Feedback time!

Our Sweat & Sport survey is out! Links can be found in the CFEB Update email and in our CFEB Members Group.

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Matt

Sweat

Burpee “Helen”
3 rounds for time of:
Run 400m
21 RKB swings
12 Burpees

Optional: Rest 4 minutes, then
42-30-18 Sit-ups
200m Kettlebell farmers carry 2×1/0.75p after each set

 

Sport

“Helen”
3 rounds for time of:
Run 400m
21 KB swings 1.5/1p
12 Pull-ups

Optional: Rest as needed, then
For time:
21-15-9 Toes-to-bars as unbroken as possible.
Rest as needed between sets

 

Notes

If you’re coming off of the Open WODs, take this week to reset. The optional work is optional so that if you need a break, take it.

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Sunday Funday!

Rest Day, no classes!

Open Gym 10am-Noon

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Simone

WOD

“Death by” Burpees with a 2 Power Clean (205/135lb) buy-in

In minute 1, do 2 Power Cleans + 1 Burpee.
In minute 2, do 2 Power Cleans + 2 Burpees.
In minute 3, do 2 Power Cleans + 3 Burpees.
In minute 4, do 2 Power Cleans + 4 Burpees.
Etc.

Your Burpees end when you cannot do the required number of reps within 1 minute.

If you finish in under 20 minutes, keep doing 2 Power Cleans every minute until you reach 20 minutes.

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