Workouts for Week of August 29th - September 3rd

August 28, 2016

 

This week, we are retesting the Central Florida Throwdown workouts. Check your progress from the week of July 11th...this week, time caps will be enforced AND if you are on a team and all your teammates can workout together during class, we will allow you to perform at team standards!

 

Monday

Front Squat 3 Rep Max

8:00 AMRAP:
5 Deadlifts (either CFT weight OR 65% 1RM)
25 Double Unders / 50 Singles
5 Muscle Ups / Ring Dips / Pullups

 

Tuesday

Bench Press Max

For Time: (7:00 cap)
Row 1K
50 Wallballs


Wednesday

For Time: (10:00 cap)
10 Bar facing burpees
10 Front squats (155/115)
10 SDHP
15 Box jumps (24/20)
15 OHS (155/115)
15 Pull-Ups
20 box jump overs (24/20)
20 thrusters (155/115)
20 C2B


Thursday *Ju Jutsu Class at 6:30pm!*

For Time:
25 Russian KB Swings
25 Hang Power Cleans @50% Max Clean
50 Double Unders
20 Russian KB Swings
20 Hang Power Cleans @50% Max Clean
40 Double Unders
15 Russian KB Swings
15 Hang Power Cleans @50% Max Clean
30 Double Unders

 

Friday 

10:00 For 5 Sets @ 80% Snatch Max:

Power Snatch+Overhead Squat+Snatch Balance

 

For Time:

21 Thrusters

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climb

 

Thrusters @ 50% max. Scale rope climb to your most difficult ability.

 

Saturday - Closed for Labor Day weekend!

Enjoy the rest time or take a walk, bike ride, or run for some weekend fitness!
 


 

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