Every 4min for 3 rounds:
A1. Back Squat @30X0 10-12
A2. Powell Raise @3010 10-12
+
4 rounds:
5 hang squat cleans 135/95 115/75 Beginners: Power Clean + Front Squat 75/55
20 back extensions
60sec rest
+
Groups of 4:
p1 – 150m row all out
p2, p3, p4 – rest
team cycles through three times
Every 4min for 4 rounds:
A1. Front Squat @31X1 10-12
A2. DB single arm Bent over Row @4111 10-12
+
20min amrap
5 strict pullups
10 dumbbell walking lunges 25/15
30 double unders
Congrats to team CFNF. 1st place in the Atlanta Affiiate league regular season and second place (by 3 reps) in the finals! Well done!
4 person teams:
p1 – 15 squat cleans 95/65
p2 – 12 db bent over rows 45/30db’s
p3 – 250m row or 1min hard on AD
p4 – rests
rotate thru all movements for 4 of each movement (wait until last partner is done to rotate)
So long to our dear friend, Ramesh. He is moving back to India with his family. We will miss him! Safe travels my friend.
Every 2:30 for 3 rounds:
A1. DB SA Press L @3010 10-12
A2. DB SA Press R @3010 10-12
+
15min amrap
8 push press 95/65
12 kb swings 53/35
30 sec FLR
DB SA Press = Dumbbell Single Arm Press. Do the left, then the right. Post rounds to comments.
Sk8r Boy
Every min for 8 minutes:
A. Power Clean x3 135/95
+
20min amrap
10 ball slams heavy (use the smaller black dballs if available)
15 pushups
30m Farmer’s Walk 70/53 (1 X around the room)
Great job Team CFNF!
A1. Narrow Grip Push Ups @2011 X 8-12 (if you can do more then elevate your feet or add some weight)
A2. 1 Arm Torso Rows @30×1 X 10/arm (go heavy); rest 2 min x 4 sets
+
500m Row
3 minute rest
X 4
Record your splits for the 500m row.
Will is our “most improved” boot camper!
A. Weighted Pull Ups (or pull ups or negatives) @2011 X 3-5 reps X 4 sets
B. 3 Min AMRAP – 3 HSPU (how many sets of 3 can you get in three minutes)
+
AMRAP 7 Min
Burpees 🙂
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