Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week:
- AMRAP in 15 minutes of: 12 box jumps, 6 power snatches (115/75#), 2 rope climbs
- Deficit Deadlift 1-1-1-1-1 then 5 rounds NFT of 5 strict t2b, 5R/L single leg deads
- Complete 4 rounds for time of: 3 power clean and jerks (205/125#), 9 burpees, 3 PC and J, 9 pull ups, rest 1 min after each round.
- Fight Gone Bad – 3x1min at each station: push press (75/55#), row, wallballs (20/14# to 10/9′), SDHP (75/55#), box jumps (20/16″)
- Bench Press 5×1 (90%, 1s pause) then 3x max effort ring dips
- Complete 5 rounds for time of: 55 DU, 9 front squats (185/115#)
Notes: Be sure to check the comments tonight for Coach Kehl’s CFE workout!
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CFE Strength
10minutes
4min Row (700-1000m Row)
3×8 Bent Over Row
10minutes
4min Row (700-1000m Row)
3×8 Weighted Walking Lunges (4R/4L)
10minutes
4min Row (700-1000m Row)
3×8 Romanian Deadlift
Kehl 1000m, 95, 2x53kb, 155
Kelly 800/900/1000m, 45, 2×25, 85
Danielle 800m, 55, 2×30, 105
Faith 700m, 🙂
Missy 700m, 55, 2×30, 105
Keith 1000m, 95, 95, 125
Mike 1000m, 95, 100, 185
Josh 1000m, 95, 100, 185
Warnek 1000m 145, 145, 225
Frank 1000m/955/920, 95, 95, 145
Zach 1000m , 🙂
Steve 1000m, 145, 2x50DB, 195
Ricky 1000m 135, 185, 225