April 30, 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

April 29, 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

April 28, 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 Obje...

April 27, 2020

CFKL AT HOME

3 Rounds:
25 Strict Pull-ups or 50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

April 27, 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

April 24, 2020

CFKL AT HOME

Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

April 24, 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

April 23, 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

April 21, 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

April 20, 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

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