

Friday, 1 May 2020
CFKL AT HOME AMRAP 20:
9 Push-ups
15 Single DB or Odd Object Rows
21 Air Squats
• Minutes 0-10: Wear Pack or Weight Vest,
Minutes 11-20: Bodyweight


Thursday, 30 April 2020
CFKL AT HOME For Time:
50 Burpees
1 Mile Run
75 Alt DB Power Snatches or Odd Object G2OH
1 Mile Run
100 Meter Walking Lunge


Wednesday, 29 April 2020
CFKL AT HOME
For Time: (On the 0:00)
21 Burpees, 1 Round DB or Odd Object DT
18 Burpees, 1 Round DB or Odd Object DT
15 Burpees, 1 Round DB or Odd Object DT
12 Burpees, 1 Round DB or Odd Object DT
For Time: (On the 10:00)
21 Air Squat Hops Over DB, 1 Round DB or Odd Object DT
18 Air Squat Hops Over DB, 1 Round DB or Odd Object DT
15 Air Squat Hops Over DB, 1 Round DB or Odd Object DT
12 Air Squat Hops Over DB, 1 Round DB or Odd Object DT
* 1 Round DB or Odd Object


Tuesday, 28 April 2020
CFKL AT HOME 3 Rounds:
25 Strict Pull-ups or 50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run


Monday, 27 April 2020
CFKL AT HOME Deck of Cards Diamonds = DB Snatches Clubs = Box Step-ups Hearts = Burpees Spades = DB Thrusters RX: 35/25 25 Minute Cap No Jokers Aces = 11 Reps


Saturday, 25 April 2020
CFKL AT HOME Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run


Friday, 24 April 2020
CFKL AT HOME AMRAP 12:
2 Double DB Power Cleans
2 Double DB Thrusters
30 DUs/ 45 SUs
4 Double DB Power Cleans
4 Double DB Thrusters
30 DUs/ 45 SUs
6 Double DB Power Cleans
6 Double DB Thrusters
30 DUs/ 45 SUs
...
Add (2) Reps to DB Movements Each Round


Thursday, 23 April 2020
CFKL AT HOME Tabata - 8 Rounds (20 Seconds On + 10 Seconds Off):
Single DB S2OH - Alt Sides Each Rep
Sit-ups
Push-ups
Air Squats


Wednesday, 22 April 2020
CFKL AT HOME Every 3 Minutes x 7 Rounds:
12 Alt DB Power Snatches
6 Lateral DB Burpees
12 Alt DB Reverse Lunges
6 Lateral DB Burpees


Tuesday, 21 April 2020
CFKL AT HOME For Time:
20 Strict Pull-ups
400 Meter Run
40 Double DB Power Cleans
800 Meter Run
40 Double DB Push Jerks
400 Meter Run
20 Strict Pull-ups
*Mod for Pull-ups: DB Rows 40 Reps