CFKL AT HOME

5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees

No equipment Version
5 Rounds For Time:
60 “Dot Hops”
40 Sit-Ups
20 Pushups
10 Reverse Burpees

CFKL AT HOME

With Equipment -
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movement
*Athlete’s ch...

CFKL AT HOME

Saturday Workout: Get your run on!
3 Rounds -
Run 800 Meters, slow pace, directly into 400 Meters, moderate pace, into 200 Meters, fast/sprint pace, then walk for 3 mins... repeat 2 more times!

CFKL AT HOME

3 Rounds of 1:00 Minute Each Movement:

DB or Odd Object Goblet Thrusters

Single DB or Odd Object Power Cleans

Hop Over DB or Odd Object

Single Arm DB or Odd Object Push Presses

Burpees

Rest

Score is Total Reps

* On Single Arm Work, Alternate Hands Every 5 Reps

CFKL AT HOME

AMRAP 15:

15 Hand-Release Push-ups

18 Bent Over Backpack Rows

21 Glute Bridges

CFKL AT HOME

AMRAP 6:

2 Single DB or Object Reverse Lunges, 20 Double Unders (DUs)

4 Single DB or Object Reverse Lunges, 20 DUs

6 Single DB or Object Reverse Lunges, 20 DUs

Add 2 reverse lunges per round for time remaining

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches or Objec...

CFKL AT HOME:

On the 0:00 - 1 Mile Run

On the 10:00 - 100 Burpees

On the 20:00 - 1 Mile Run

CFKL AT HOME

For Time:

10 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

20 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

30 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

40 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

50 S...

Strength:  Power Clean & Jerk

Build to a Heavy Single

Conditioning:  AMRAP 12

50 Air Squats

15 Power Clean & Jerks (95/65)

Conditioning:  AMRAP 18
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
*...