28/08 – 02/09

28/08 – Monday –
Complete as many rounds as possible in 25 minutes of:
35-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories/400m Run
35-lb. weighted sit-ups, 25 reps

29/08 – Tuesday –
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps

30/08 – Wednesday –
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

31/08 – Thursday –

For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

01/09 – Friday –

Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 seconds
Men use 185 lb. Women use 135 lb.

02/09 – Saturday – Cindy ++
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower/200m Run


CFLP