Workout of the Day

Saturday, Nov. 11

2 rounds of:

4:00 AMRAP:
Shuttle Sprint 
Burpees
4:00 Plank Hold

2:00 Rest

4:00 AMRAP:
100-meter Run
Knees-to-Elbows
4:00 Hang Hold

2:00 Rest

Then, 

5 rounds of:
30-sec. Row
30-sec. Rest

Thursday, Nov. 9

Plank off.

2:00 Row (damper #1)
2:00 Rest
2:00 Row (damper #5)
2:00 Rest
2:00 Row (damper #7)
2:00 Rest
2:00 Row (damper #10)

Then, 

400-meter Farmers Carry
50 Sit-ups
25 Dumbbell 1-Arm Overhead Lunges (left) (30/20 lb.)
200-meter Waiters Walk
50 Sit-ups 
25 Weighted Dumbbell Step-ups (30/20 lb.) (24/20 in.)
400-meter Farmers Carry
50 Sit-ups
25 Dumbbell 1-Arm Overhead Lunges (right) (30/20 lb.)

Tuesday, Nov. 7

 

Congrats to CFA coaches on completing the Level 2 Seminar!

Bench Press for load:
3-3-3-3-3

*EMOM every 2 minutes. Partners should get the reps done within 2 min. and spot each other.

Row-Vember: Day 2

7 rounds of:
30-sec. Plank
1 min. Row
1 min. Rest

*Record total meters