Wednesday
A. Front Squat, 5-4-3-2-1, 180 sec
B. Wall Balls - use a tough weight to any height, 10 reps x 7 sets, 90 sec
C. KBS - 24/16kg, AMRAP to eye-level in 1 attempt

Friday
5 x 20 sec on Airdyne @ 90% effort, 180 sec rest
+
30 Turkish Get-ups - 15/arm with tough weight - use either KB or DB - not for time
+
3 x 25 sec on Airdyne @ 90% effort, 240 sec rest
+
30 GHD Sit-ups - take your sweet time!
+
30 cals on Airdyne for time - 1 set @ 100%

Monday
3 x 3 minutes of Jump Rope, 90 sec walk/rest
+
4 x 2 minute Rowing @ 80% effort, 60 sec walk/rest
+
5 x 1 minute Box Jumps @ 90% effort - 24"/20", 60 sec walk/rest - step-down from box only

3 x Row 60 sec @ 90-95% effort, walk 6 min
+
3 x Row 60 sec @ 80% effort, walk 1 min
+
3 rounds for reps:
Row 60 sec
PUB for 60 sec

Wednesday
A. Bench Press, build to a tough 3
B. Push Press, build to a tough 1
C. 21, 18, 15, 12, 9 rep rds for time:
Push Press @ 50% of tough single
Hanging Knees to Elbows (or as close as possible)
Unanchored Sit-ups

Post loads and metcon time to comments

Steve Critchlow

A CF Construction customer and a CF2 athlete living life to the fullest...

http://vimeo.com/25213965

Have a look at what the 'extreme life" is like.

3 sets:
5 minutes of walking/lite rowing/lite biking, then:

5 minutes for rounds @ 80% effort:
6 Box Jumps - 24"/20" - jump up/step down
6 DB Swings - make it easy
6 Walking Lunges


* Back and forth for 30 minutes.


Post rounds to comments.

Monday
Up to 15 sets:
30 seconds unbroken KBS or DB Swings
30 sec rest
30 seconds of BJ - step down only
30 sec rest
* Choose a lite weight for the KBS or DBS - unbroken is the key. Pick a box height that will allow for continuous movement during the 30 sec. If you cannot go continuous for all the sets, then your workout is over.

Wednesday
Press, find your 3 rep maximum
+
AMRAP in 10 minutes - Press @ 66% of your 3 rep maximum
+
Chin-ups, 1 tough rep x 10-->20 sets, 30 sec rest - amount of sets depends on ability

Friday WOD

For time:
30 DB Walking Lunges - 50/25
10 Push-up Burpees
30 DB Walking Lunges - 40/20
10 Push-up Burpees
30 DB Walking Lunges - 30/15
10 Push-up Burpees
30 DB Walking Lunges - 20/10
10 Push-up Burpees
30 DB Walking Lunges - no weight
10 Push-up Burpees

Wednesday WOD

Press, achieve 1 rep maximum
+
For score/times:
Row 500m @ 70%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 80%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 85%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 90%
AMRAP Press @ 66% of achieved 1 RM
Row 1000m @ 50% effort
(Show that you understand pacing and %'s of effort)

Chin-up, achieve 1 rep maximum - that may be with weight, or with minimal assistance
+
Thruster, achieve 1 rep maximum - using a barbell
+
GHD Sit-ups, 30 to 60 reps - off the clock - amount depends on ability with movement...you be the judge.