Thursday 4/20/23
Strength Back Squat Workout 4 SETS* AMRAP x 3 MINUTES 1-2-3-and so on… Front Squats 2-4-6-and so on… Burpees Over The Bar
Wednesday 4/19/23
Skill Gymnastics Workout FOR TIME 75/60 Cal Bike -Into- 10 ROUNDS 6 Handstand Push-Ups 30 Double Unders -Into- 75/60 Cal Bike
Tuesday 4/18/23
Strength Deadlift Workout EMOM x 14 MINUTES MIN 1 – 8 Toes to Bar + 8 Deadlifts MIN 2 – :50 Max Cal Row (Score is Total Cals)
CFML – WEEKLY April 17, 2023
“If I wasn’t a part of this community, I don’t think working out would be nearly as fun.” Congrats to Katina @ CFML – Ardmore, April 2023 Leader of the month. You can find Katina every weekday evening. Katina often sticks around to help out by keeping an eye on some of our athlete’s kids […]
Monday 4/17/23
Strength Shoulder Press Workout “Indiana Jones” AMRAP x 12 MINUTES 1 Burpee Ring Muscle-Up* 10 Wall Balls 100m Run *Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on. (Score is Rounds + Reps)
Sunday 4/16/23
Workout EMOM x 12 MINUTES MIN 1 – :45 Max Cardio Choice MIN 2 – 10 Barbell Upright Row + Reverse Curls* MIN 3 – 25 Banded Tricep Pull-Downs
Saturday 4/15/23
Workout “DAVID AND GOLIATH”AMRAP x 20 MINUTES*5 Chest to Bar Pull-Ups10 Push-Ups30 Double Unders
Friday 4/14/23
Strength Back Squat Workout ON A 10:00 RUNNING CLOCK… 50/40 Cal Bike 100 Back Rack Alt. Lunges Max Cal Bike w/ Time Remaining…
Thursday 4/13/23
Strength Shoulder Press Workout EMOM x 15 MINUTES MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95) MIN 2 – 1 Wall Walk into Max Toes to Bar MIN 3 – Rest
Wednesday 4/12/23
Workout FOR TIME: 100/80 Cal Row 5 Rope Climbs 75 Russian KB Swing 5 Rope Climbs 75 Russian KB Swing 5 Rope Climbs 100/80 Cal Row
