165 W Chicago St.
Coldwater, MI 49036
CFP wishes Cody the best of luck in your upcoming competition.
3 rounds for time of:30 Wallballs (20/14)15 Burpee Pull-ups
AMRAP in 15 minutes of:1 Heavy Thruster7 Push-ups14 Walking Lunges21 ft. Handstand Walk
Score number of rounds and Thruster weight. If you cannot walk on your hands then do handstand holds for 30 seconds.
Skill/Strength:Front Squat - 2-2-2-2-2, pause for two seconds at the bottom of each squat.Conditioning:For time.15 Toes to bar30 AbMats50 Front Squats (135/95)30 AbMats15 Toes to bar
Strength/Skill:Back Squat - Establish a 3 rep max in 20 minutes.Conditioning:4 rounds for time of:Run 400m50 Squats
Strength/Skill:Deadlift 8-6-4-2Conditioning:"21-15-9"Deadlift (225/155)Box Jumps (24/20)30 Overhead Lunge Steps between each round (45/25 plates).
Strength/Skill:Press 8-6-4, Push Press 5-3-1Conditioning:AMRAP in 20 minutes of:Run 400m7 Front Squats (185/125)10 Handstand Push-ups
"Run, Annie, Run"Run 800m"Annie"50-40-30-20-10Double UndersAbMat Sit-upsRun 800m
You and your partner will hold a Kettlbebell (53/35) the WHOLE time. If the bell touches the ground at any point during the workout you and your partner must stop and do 10 burpees.
Run 200 Meters with your partner- Bell must be carried, you may switch who is carrying the bell at any time.
Then together complete a total of:
60 Toes to Bar
80 Deadlifts (185/125)
100 Bar facing burpees
then Run 200 meters with the bell with your partner
"The Chief" - Partner Style3 rounds, 5 mins per round with 1 minute rest between : 3 Power Cleans (155/105) 6 Push ups 9 Squats (The partners switch back and forth: person 1 does 3/6/9, while the other rests and they keep switching back and forth)
Strength/Skill:Rest DayConditioning:50-35-20Wallball (20/14)20-35-50Kettlebell Swings (55/35)
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165 W Chicago St. - Coldwater, MI, 49036 - (517) 617-2653 - email@example.com
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