Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete 3 rounds for time of 21 cleans (95/65#), 21 box jumps (24/20″), 400m run
- Back Squat 2-2-2-2-2 then 50Rt/50Lt sledge hammer swings
- Complete 3 cycles of 7, 5, 3 reps for time of: push presses (155/105#), ring dips, front rack lunges (155/105#)
- Rack Pull off 3″ 5-5-5-5-5 then 50 banded good mornings NFT
- AMRAP in 8 minutes of: 5 thrusters (135/85#), 10 T2B then rest 5 minutes and AMRAP in 8 minutes of 10 burpees, 1 rope climb
- 4x800m run then 3x max consecutive pull ups (45/25#)
CFE Notes: Be sure to check the blog tonight for Coach Kehl’s CFE workout for tomorrow! Sign up in Wellness Living if you plan to attend.
This Post Has 2 Comments
CFE @ 4:30
Timer will start but everyone will be on their own clock…
400m Run
*Rest 1 minute
400m Run
-right into 10minute AMRAP
30 Double Unders (60 Single Unders)
20 Push Press (65/45)
10 Box Jumps (24/20)
400m Run
*Rest 1 minute
400m Run
When you come in from your 4th 400m run, the time will stop.
ICA Endurance Summer notes:
Endurance will run Thursdays @ 7:00am!
June 23, 30
July 7, 14, 21
August 18
Vanessa 21:40, 2+33 (2xsu)
Chris 24:00, 3+50 (2xsu, 16″)
Sigal 20:48, 3+33 Rx
Lindsay 21:56, 4+16 (2xsu)
Austin 19:30, 6+46 (Rx+, 75)
Rach 19:54, 4+56 Rx
Mike 19:01, 4+39 Rx
Mel 21:31, 4 Rx
Brooks 20:52, 3+50 Rx
Steve 20:56, 4 (15du)
Duris 19:41, 4+42 (10 slam balls)
Frank 19:43, 3 (2xsu)
Moira 22:52, 4 (scales)
Alyssa 19:38, 3+38 (33#, 2xsu)