Sunday, April 13 - Saturday, April 19

 A few of the CFEP Coaches posing for a photo, post-competition last weekend

A few of the CFEP Coaches posing for a photo, post-competition last weekend

Sunday, April 13 - No Class

 

Monday, April 14

Strength: Deadlift

  • 3x5

WOD: 20 Minute AMRAP

  • 25 Deadlift (163/225)
  • 35 Burpees
  • 45 Goblet Squats (35/55)
  • 55 Pull-Ups

 

Tuesday, April 15

Strength: Front Squat

  • Establish a 1 RM

WOD: 5 Rounds for Time

  • 50 Double Unders
  • 10 Box Jumps Overs (20/24)
  • 10 Toes to Bar

 

Wednesday, April 16

Strength: Snatch

  • 5x2

WOD: 15 Minute AMRAP

"Waterfall" (5 Pistols; 5 Pistols + 10 HPS; 5 Pistols + 10 HPS + 15 SDLHP...)

  • 5 Pistols
  • 10 Hang Power Snatch (63/95)
  • 15 Sumo Deadlift High Pull (63/95)
  • 20 Wall Balls (14/20)
  • 25 KB Swings (35/55)
  • 30 Sit-Ups

 

Thursday, April 17

Skill Work: Ring & Bar Muscle-Up Practice

WOD: 3 Rounds for Time

  • 20 Bar Facing Burpees
  • 10 Overhead Squats (93/135)
  • 5 Muscle-Ups

 

Friday, April 18

Strength: Push Press

  • 1x5; 2x3; 3x2

WOD: For Time

  • 1,000 Meter Row
  • 5 Minutes of "Cindy"
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats
  • 1,000 Meter Row

 

Saturday, April 19

WOD: 30 Minute AMRAP

  • 400 Meter MB Carry (14/20)
  • 20 Wall Balls (14/20)
  • 20 MB Sit-Ups (14/20)
Posted on April 13, 2014 .