Thursday 30-Sept-10, CFTW

muscle up practice
bottom up KB (25lbs.) press x 8 ea. arm
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3 rounds w/partner

over/under the bridge x 8
lateral jump x 50
wheel barrel carry x 8
hill climb x 3

Wednesday 29-Sept-10, CFTW

Dynamic warm up
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3 rounds: 45 sec. each

KB (53lbs) swings
burpees
S.D.L.H.P (53lbs)

2 x Deathloop for time (7:56)

Tuesday 28-Sept-10, CFTW

3 Rounds of each:

A1. DB (50lbs.) Incline bench press x 15
A2. incline row x 15

B1. DB (50lbs.) bend press x 15
B2. chin ups x 15

C1. DB (50lbs.) decline bench press x 15
C2. BB (65lbs) Upright row x 15

Monday 27-Sep-10, CFTW

Deadlift 3 x 3 (315lbs.)
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60 sec. each station x 3
air squats
burpees
row
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AMRAP in 10min.
weighted burpees (50lbs. db) x 5
box jumps x 6
jumping lunges x 7

Saturday 25-Sept-10, Hunstville st. park, CFTW

6.5 mi trail run (1:03hrs.)
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5 x 5 bench press (160lbs.)
2 x 8 incline bench db press (50lb. db)

Thursday 23-Sept-10, CFTW

3 x 10 neutral bar pull-ups
3 x 15 reverse hands push-ups
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4 Rounds:

KB (44lbs.) swing flip press x 8 ea. arm
run 400m
tumble + pike jump x 5
KB (44lbs.) swing x 20 ea. arm

Wednesday 22-Sept-10, CFTW

4 x 50 yrds. leap frog
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3 rounds for time (22:29)

Death loop (875m)
50 x air squats
50 x butterfly pull-ups

Tuesday 21-Aug-10, CFTW

3 x 20 dips
3 x 33 push-ups (strict)
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in 20 min:
5 rounds of:

Thrusters (2 x 40lb DB) x 10
jump rope x 100
pull-ups x 10
*once done 5 rounds do push press with the DB for remainder of time (43reps)

Monday 20-Sept-10, CFTW

10 hill sprints
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All consecutive:
5 rounds:
sprint 50yrds
8 x burpees

5rounds:
sprint 50 yrds
10 x KB (53lbs.) swing (American style)

Monday 13-Sept-10, CFTW

Deadlift 1 rep max = 365lbs.
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50 rep chipper:

50 x push-ups
50 x S.D.L.H.P (70lb KB)
50 x Dips
50 x back ext.
50 x box jumps
50 x pull-ups

Tuesday 31-Aug-10, CFTW

Fans off, doors closed = a +90 degrees F workout

Low bar prowler x 3

Rungs and Ladders:

1-8-1

KB press and Chin ups

Burpee and KB Squat cleans

Conditioning circuit x 2:

Box work x 30

BB push away x 30

MC cross over x 30