092117

EMOM  10
3 Back Squats 165/135
ME V-ups

Then

15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round

CFJS Coach
092017

3 Rounds
3 Hang Cleans 135/95
3 Squat Cleans
3 Front Squats
2 Rounds
2 Hang Cleans 155/115
2 Squat Cleans
2 Front Squats
1 Round
1 Hang Cleans 185/135
1 Squat Cleans
1 Front Squats

*dont drop during a round you can rest at the end of the round

CFJS Coach
091917

40 Double Unders
40 Air Squats
400 Meter Run
400 Meter wall ball run (20/14)
40 Kettlebell Swings (53/35)
40 Burpees

CFJS Coach
091817

Snatch Complex  10 Minutes
3 Power Snatch
3 Squat Snatch
3 OHS 

start with the bar do not let go and after each 9 add weight -  

Then 

15 Minute AMRAP

20  Snatches  95/65
20 Pull-ups
200 M Run
20 Push-ups
 

 

CFJS Coach
090817

FIRE

3 Rounds
300 Meter Run
25 Burpees
10 Clean & Jerks (115/80)

CFJS Coach
090517

15 Minute AMRAP 

5 HSPU
10 Power Cleans 165/115
20 Sit-ups
30 Box Jumps
 

CFJS Coach
083017

21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups

CFJS Coach
082917

Dang it

21-15-9
Front Rack Alt lunges 95/65
KB Swings 53/35
21-15-9
Back Squats 95/65
Sit-ups
21-15-9
Calorie Row
Burpees

CFJS Coach
082617

Partner Relay

 

24 Minute AMRAP
Partner Relay
10 wall balls - 100 m run
5 pull-ups - 100 m run
10 V-sits - 100 m run
5 TTB - 100 m run
10 push press - 100 m run

each partner has to do each exercise  then they must run before partner can start the next one
ex:
Bobby does 10 WB then run 100 m  then Greg does his 10 walls and runs 100 before Bobby starts pull-ups 

CFJS Coach
082517

Satan Whiskers

3 Rounds:
10 Pull-ups
10 Front Squats (135/95)
10 Bar over Burpees

CFJS Coach
082417

2 RFT
100 m alt lunge
500 m Run
100 DU's
100 Meter Farmers Carry (53s/35’s)

alt lunge to the 100 mark  then run around the block

CFJS Coach
082317

Carse

[RFT] - 21-18-15-12-9-6-3 Reps For Time of:

(Begin each round with a 50 meter bear crawl)

-  Squat Cleans  @ 95 lbs
-  Double Unders
-  Deadlifts  @ 185 lbs
-  Box Jumps  @ 24" / 18"

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

CFJS Coach
082217

Cheesburger

AMRAP 16
20 Wallballs (20/14)
20 Chin-ups
400 m run
20 kb swings
20 v-sits

CFJS Coach
082117

SUMO SUMTHIN

EMOM 10 

12 Burpees
ME DU's

Then 

21-15-9
Sumo Dead-lift High Pull (95/65)
Push Press (95/65)
Alt Lunges

CFJS Coach
081917

Partner Fire 

AMRAP 24
200 M Run
10 Thrusters 95/65
10 TTB
10 Burpees
200 M Row

All work must be split in half (each partner runs each rows) 

CFJS Coach
081817

SOS 

 

AMRAP 18
12 Burpees
21 Box Jumps (24/20)
12 Power Snatch (95/65)
21 Push-ups

CFJS Coach
081517

Holbrook

[RFT] - 10 Rounds For Time of:

-  5 Thrusters @ 115 lbs / 75 lbs  ( M / W )
-  10 Pull-Ups
-  100 Meter Run (all out sprint)

Rest 1 minute between each round.  Score is total time minus 9 minutes (the nine 1 minutes rests).

CFJS Coach
081417

EMOM
8 TTB
8 Burpees

Then

3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

CFJS Coach