Friday Elements (all gyms) AMRAP unbroken wall ball shots 400m row rest 3 minutes x 4 sets + 1-5 partner pull-up ladder, not for time x 3 sets Performance (Fondren) 7 rounds for time of; 10 deadlifts – 110/75kg 50 double unders Performance (Henderson) 5 deadlifts 5 hang power cleans 5 shoulder to overhead 50 double unders rest as needed x 5 sets Performance (Vickery) A. 30s max effort pushups rest 30s 30s max effort pullups rest 30s 30s max effort abmat situps Rest 2min x 3 B. 5 sets AFAP: 8 Front rack reverse lunges Sprint to Carroll and back Rest 2-3min
Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remaining + in 5 minutes 400m run 40 jumping pull-ups in the time remaining Performance (Fondren) A. Split Jerk – built to a 1RM B. Strict HSPUs – AMRAP in 6 minutes Performance (Henderson) A. Back squat, 8 reps x 4 sets, rest as needed + 6 burpees AFAP sprint shuttle down and back rest 2 min x 7 Performance (Vickery) At hard, intense pace: 6 Front squat 8 DB burpees 6 Box jumps 30/24 20 DU or Power singles Rest 3-4min bt sets x 6 sets + 30 TGU, not for time
Thursday Elements (all gyms) 3 rounds; 15 KB swings 400m run rest 2 minutes b/t each round + 5 minute intermission, including 2 minutes from last set above + 3 rounds; 10 broad jumps 350m row rest 2 minutes b/t each round + 5 minute intermission, including 2 minutes from last set above + superman hold – 1 min hold; rest 1 min x 3 sets Performance (Fondren) Skill development day Performance (Henderson) A1. strict press, 5 reps, rest 30″ A2. 15 box jumps, step down, rest 2 min x 5 + EMOM for 4 min: 20 KB swings overhead Performance (Vickery) Open gym
Wednesday Elements (all gyms) 5 rounds for total time; 10 burpees 10 walking lunge steps e/leg 400m run 30 double unders 45 single unders 2 min rest between rounds Performance (Fondren) a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes b. back squat @ 30X2: 3-4 x 3 sets; rest as needed – last set toughest for the day + 400m run @ 70% – jog pace rest 3 minutes 400m run @ 80% – run pace rest 3 minutes 400m run @ 90% – sprint pace Performance (Henderson) 2 min running clock: 3 touch and go power cleans 12 unbroken toes to bar in time remaining, AMRAP burpees rest 2 min x 6 Performance (Vickery) A. emom 2-3 TnG PC x 8min, moderate and perfect B. 12min AMRAP @ consistent pace: 10 Renegade rows w/ pushup 10 NPUB 200m Run
Saturday Elements (Fondren) teams of 2 – p1 – 400m run p2 – AMRAP wall ball shots x 2 sets rest 5+ minutes then, partner assisted pull-ups: 60 for time rest 5+ minutes then, 1 x 800m run, both partners running together, for time Henderson (9:30 only) Teams of 4 5 min AMRAP broad jump meters Rest 2 min 5 min AMRAP pull ups Rest 2 min 5 min AMRAP push ups Rest 2 min 5 min AMRAP goblet squats Performance (fondren) a. back squat – 3 x 3; 80% moderately tough loading; rest as needed b. front squat – 3 x 3; 80% moderately tough loading; rest as needed c. overhead squat – 3 x 3; 80% moderately tough loading; rest as needed d. AMRAP turkish get ups in 5 minutes; no more than 2 reps in a row each arm
Why is Glenn so excited??? Because we are back at CFDC Henderson this weekend for all classes! Saturday’s 8 & 9am FP along with 10am FREE class will all be at our new location, 1834 N. Henderson. We will also have open gym there from 1-3pm on Sunday. CFDC Fondren will be closed this weekend. The full schedule at CFDC Henderson starts on Monday! Go to www.CFDCHenderson.com for more details. All CFDC members will have access to both gyms.
Wednesday 6 min running clock: Run 800m In time remaining, AMRAP walking lunges (Rest 3 min) 6 min running clock: Run 800m In time remaining, AMRAP DB snatch (Rest 3 min) 6 min running clock: Run 800m In time remaining, AMRAP push ups
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