

Wednesday, 1 April 2020
April Fool's Day, like that means anything this year CFKL AT HOME With Equip
Part A) On the 0:00… 3 Rounds:
20 Jumping Lunges
20 Single Arm Hang DB Snatches
Part B) On the 7:00… 3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
Part C) On the 14:00… 3 Rounds:
20 Jumping Lunges
20 Singe Arm DB Thrusters
* On All DB Movements Alternate Hands Every 5 Reps No Equip
Part A) On the 0:00… 3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the


Tuesday, 31 March 2020
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


Monday, 30 March 2020
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 choice on when to alternate hands on single arm cleans No equipment -
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees 4 Odd-Object to Shoul


Saturday, 28 March 2020
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!


Friday, 27 March 2020
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


Thursday, 26 March 2020
CFKL AT HOME AMRAP 15: 15 Hand-Release Push-ups 18 Bent Over Backpack Rows 21 Glute Bridges


Wednesday, 25 March 2020
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 Object Ground to Overhead, 20 DUs 4 Single DB Power Snatches or Object Ground to Overhead, 20 DUs 6 Single DB Power Snatches or Object Ground to Overhead, 20 DUs Add 2 Power Snatches or Object Ground to Overh


Tuesday, 24 March 2020
CFKL AT HOME: On the 0:00 - 1 Mile Run On the 10:00 - 100 Burpees On the 20:00 - 1 Mile Run


Monday, 23 March 2020
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 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats RX Dumbbell - 50/35 * Change Hang Clean & Jerk arm every 5 reps * Lateral Jump Squat - Air Squat followed by a two-foot hop laterally over dumbbell


Friday, 20 March 2020
Strength: Power Clean & Jerk Build to a Heavy Single Conditioning: AMRAP 12 50 Air Squats 15 Power Clean & Jerks (95/65)