Workout of the Day
For Time
50 Wall Ball Shots (20#/10′, 14#/9′)
550m Run
50 DB Push Press (40/25#)
50 Box Jumps (24/20″)
50 Pull-Ups
50 Front Rack Reverse Lunges (75/55#)
50 American KB Swings (24/16kg)
50 Burpees
Notes
Start at the top and chip your way down!
Target: < 30 min. Aim to spend no longer than 4 minutes on any given movement, scaling back as needed.
With multiple elements of the workout requiring power from our legs as well as endurance in the shoulders, create a strategy that works for you. Some movements you may push for bigger sets, and some might demand smaller chunks with quick rest. Either way, don’t get lost. Stay focused on the next rep in front of you.
Below are scaling ideas:
Overall Volume Scale: 40 reps of each movement (and 400m run).
WB: 10#/8′
Push Press: 17.5#
Box: 16/12″
Pull-Ups: 20-30 reps, Kipping or Strict / 50 Jumping Pull-Ups / 50 DB Bent Over Rows (40/25/17.5lb)
Lunges: 35#
Swings: 20/12kg and/or Russian instead of American
Burpees: 25 Full + 25 No-Push Up / 50 No Push-Up
Programming Template: Week 8/8
Our next 6 week programming cycle
This 6 week cycle will run from Monday, August 31st through Sunday, October 11th. It’ll run a bit differently than previous cycles in that we will not have dedicated lifts on particular days. Each week will be well rounded with multiple opportunities to get strong and fit. Come in, work hard, rinse and repeat.
Fridays will continue to be floater day and reflect some of the lifts seen in the prior 5 days.
Sunday’s will have a bias towards monostructural work (run, row, bike, ski) and hit both short intervals and longer aerobic efforts.
On top of hitting all the major lifts through the cycle at a variety of rep ranges, we’ll also be seeing the following benchmarks:
“Flight Simulator”
A 19th birthday WOD for CFSBK
“The Chief”
“Helen”
5k Row or Run
“Isabel”
“AMRAP Annie”
and
“Lady Fox” to close out the cycle.