4 RFT

Run 400m

25  Push-ups

25 Sit-ups

25 KB

25 Double Unders

then...

Tabata Sit-ups

100 Thrusters (95/65) *

* Every time you put the bar down you must do 5 pull-ups or 5 Burpees

Wittman

7 rounds
15x KB swings (53#)
15x Power clean (95#)
15x Box jumps (24 inch)

"Nancy"

5 RFT
Run 400m
15 OHS

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

3 RFT


400m Run
20 Lunges (per leg)
30 Push Press
40 Air Squats
50 Dubs (or Sit Ups)

Deadlifts 5-5-5-3-3-3


then


4 RFT


400m Run
15 Burpees
15 Walking Lunge (30 steps)
15 KTE, GHD, etc.

5 Rounds


40 Double Unders
30 Box Jumps
20 KB Swings

5 RFT

400m Run
20 Deadlifts  (#135/95)
20 Wall Ball Shots

4 RFT


800m Run
25 Pull-Ups
25 Dubs
25 KTE, GHD, etc.

Front Squats 5-5-5-3-3-3

and

21,18,15,12,9,9

SDHP  (95/65)

Shoulder to OH  (95,65)

400m Run

or...

5 RFT 

400m Run or Row 

12 Squats  (Back, Front or OH)

12 Sumo DHP (95/65)

12 Pull-Ups

 

or...

 

"7's"

7 rounds *


7x Push-press (95/65)

7x Push-ups (or Pull-Ups)

7x KB swings (53/36)

7x Power cleans (95/65)

7x Burpees

7x Squats (OH, Front or Back - 95/65)

 

* Optional 400m run on odd # rounds 

 

Bench:  5-5-5-3-3-3

Bars and Burpees
10 rounds
10-9-8-7-6-5-4-3-2-1x reps

Ground to overhead (135/95)
Burpee box-jumps (24 inch)

* Optional - 20x double unders after each round

HeleFran
21-15-12-9 reps
KB swings
Thrusters (95/65)
Pull-ups
 
Run 400m

5 RFT 
Row or Run 400m
7 Curtis P's  (95/65)
10 Burpees
40 Sit-Ups / 20 Hollow Rocks / 20 GHD

Run 1 Mile

30 KTE or GHD
30 KB Swings
30 Back Extensions


Run 800m

30 KTE or GHD
30 KB Swings
30 Back Extensions

Run 400m
30 KTE or GHD
30 KB Swings
30 Back Extensions

From the CF Games Regional Workouts.

 

Shoulder to Overhead 

5-5-5-3-3-3

then...

400m Run
21 KB Swings
15 Cleans
9 Pull-Ups
50 Dubs
21 KB Swings
15 Cleans
9 Pull-Ups
400m run