“Chipper Friday”
10 Rounds
15 Alt DB Snatch (35/25#)
10 DB Thrusters
5 Burpees
Or (if no equipment)
10 Rounds
15 Jumping Squats
10 Push-ups
5 Burpee Broad Jumps
Category Archives: Workouts
“WOD” (#1)
3 Rounds
400m Run
30 Alt DB Snatch (35/25#)
20 DB Front Squats
200m Run
30 DB Push Press
40 Alt Lunges (no weight)
Or
“WOD” (#2)
3 Rounds
400m Run
30 Skater Plyos (1=1)
20 Jumping Squats
200m Run
30 Mtn. Climbers (L+R=1)
40 Alt Lunges (no weight)
“Benchmark Wednesday”
“Mark Klement”
74-44-11
Burpees
Push-ups
Sit-ups
Air Squats
Complete 74 of every exercise, then 44, and then end with 11 of everything.
Get those miles in this week!
“WOD” (#1)
4 Rounds
25 DB Deadlifts (35/25#)
200m Run
15 OH DB Lunges (35/25#) (1=1)
10 Renegade Rows
Or
“WOD” (#2)
4 Rounds
200m Run
20 Jumping Lunges (1=1)
20 Russian Twists (L+R=1) (use any weight you have)
20 Push-ups
CFLM Weekly Challenge: Get 5 miles of running done by Friday at midnight.
“WOD”
AMRAP in 12 Min of
12 Mtn. Climbers (L+R=1)
12 Burpees
12 Skater Plyos (L+R=1)
36 Air Squats
Rest 2 Min
AMRAP in 12 Min of
24 Sit-ups
24 V-ups (no weight)
24 2-count flutter kicks
“WOD”
800m Run
Then
EMOM for 4 Rounds
*Lunges
*Push-ups
*Plank Hold
*Squats
Then
800m Run
*Stay at each exercise for the duration of the entire minute.
Finish those squats!!
“Chipper Friday”
100 Burpees
Then
5 Rounds
50 Flutter kicks (1=1)
25 Five foot Broad Jumps
50 Lateral Jumps (Choose something that is equivalent to a Wall Ball height) (1=1)
25 Sit-ups
Then
100 Burpees
Get those squats done!
“WOD”
5 Rounds
25 OH Lunges (1=1) (grab a plate or 1 DB)
25 Mtn. Climbers (L+R=1)
25 V-ups (no weight, if you have a med ball, use it)
75 Jump Rope Reps (sub jumping jacks)
Get on those 1,000 squats!!! The beaches will open and it will be bathing suit season!
“Benchmark Wednesday”
Choose one of the follow “Benchmark Workouts”
“Black Jack”
20 Push-ups, 1 Sit-up
19 Push-ups, 2 Sit-ups
18 Push-ups, 3 Sit-ups
….Until you reach 1 Push-up, 20 Sit-ups
Or
“Double 555 Standard”
10 Rounds
15 Air Squats (count them for the squat challenge)
15 Burpees
15 Hand Release Push-ups
Get working on those 1,000 Air Squats!
“WOD” (#1)
AMRAP in 12 Min of
15 DB Thrusters (35/25#)
15 Push-ups
30 Sit-ups
Rest 2 Min
AMRAP in 12 Min of
15 KBS Swings (53/35#)
15 KB Clean and Jerks
30 Russian Twists (use a wall ball, DB, or KB)
Or
“WOD” (#2)
AMRAP in 20 Min of
20 Push-ups
25 Jumping Squats
30 Sit-ups
35 Flutter Kicks (L+R=1)
