Workout

For load:

1 rep max deadlift

Then,

For max reps:

Unbroken strict handstand push-ups

Rest day or make-up day

__________

Special Event: The Shakespeare Gala

CFSC member, Sarah Albertson, is acting in an upcoming play (conceived of and directed by her husband, Bill Peters). Find more information and get your tickets via the link below!

https://www.santacruzactorstheatre.org/tickets

Workout

For total reps:

Tabata air squats

Then,

As many reps as possible in 4 minutes of:

Muscle-ups

Workout

For load:

Clean and jerk
15 rep max

__________

Special Event: The Shakespeare Gala

CFSC member, Sarah Albertson, is acting in an upcoming play (conceived of and directed by her husband, Bill Peters). Find more information and get your tickets via the link below!

https://www.santacruzactorstheatre.org/tickets

Workout

For load:

Bench press
1 rep max

Then,

For reps:

Strict pull-ups
Max set

Rest day or make-up day

Workout

As many rounds as possible in 12 minutes of:
6 dumbbell snatches (50/35 lb)
6 dumbbell overhead squats
12 toes-to-bar

Workout

For load:

100 ft farmers carry
1-1-1-1-1-1-1

Rest as needed between sets.

Workout

3 rounds for time of:
0:30 chin-over-bar hold
1:00 bar hang
0:30 bottom of push-up hold
1:00 plank hold
0:30 bottom of squat hold
1:00 air squats

Rest day or make-up day

Workout

3 rounds for max reps of:
15 back squats (bodyweight)
Max reps burpees

Rest 2 minutes

15 burpees
Max reps back squats (bodyweight)

Rest 2 minutes

Workout

For time:
1,600m bike
40 kettlebell swings (70/53 lb)
80 double-unders
1,200m bike
30 kettlebell swings
60 double-unders
800m bike
20 kettlebell swings
40 double-unders
400m bike

Workout

As many reps as possible in 10 minutes of:
1 clean (185/125 lb)
1 bar muscle-up
2 cleans
2 bar muscle-ups
3 cleans
3 bar muscle-ups…

Continue adding one rep to each movement until time expires.

Rest day or make-up day

Workout

Every minute on the minute for 15 minutes of:

5 dumbbell thrusters (choose load)

Workout

For time:
1,200m run
40 box jumps (24/20 in)
40 GHD sit-ups
800m run
30 box jumps
30 GHD sit-ups
600m run
20 box jumps
20 GHD sit-ups
400m run

Workout

3 rounds:

As many rounds as possible in 5 minutes of:
2 rope climbs
12 dumbbell push-ups
30 ft dumbbell front rack walking lunge (35/25 lb)

Rest 5 minutes between each AMRAP.

Rest day or make-up day

Workout

100 reps for time of:
Odd object deadlift

Workout

8 rounds for quality of:
8 strict handstand push-ups
50 ft sled push (choose load)

Rest 1:30 after each round.

Workout

For time:

100 double-unders
15 front squats (155/105 lb)
80 double-unders
12 front squats
60 double-unders
9 front squats
40 double-unders
6 front squats
20 double-unders
3 front squats

Rest day or make-up day

Workout

For load:

10-8-6-4-2
Weighted ring dip
Weighted pull-up

Rest as needed between sets.

Workout

Tabata squat
Tabata GHD sit-up
Tabata pull-up
Tabata push press
Tabata row

Score is the lowest reps performed in any of the intervals.

Workout

21-15-9 reps for time of:
Power cleans (135/95 lb)
GHD sit-ups

Rest day or make-up day

Workout

For load:

Overhead squat
20-16-12-8-4

Workout

For time:
70 kettlebell sumo deadlift high-pulls
60 kettlebell swings
50 goblet squats
40 kettlebell push press
30 kettlebell Turkish get-ups

Use one kettlebell of the same weight for all movements.

Workout

As many rounds as possible in 5 minutes of:
10 strict pull-ups
20 push-ups
30 squats

Then,

As many rounds as possible in 5 minutes of:
8 strict pull-ups
16 push-ups
24 squats

Then,

As many rounds as possible in 5 minutes of:
6 strict pull-ups
12 push-ups
18 squats

Then,

As many rounds as possible in 5 minutes of:
4 strict pull-ups
8 push-ups
12 squats

Then,

As many rounds as possible in 5 minutes of:
2 strict pull-ups
4 push-ups
6 squats

There is no rest between AMRAPs.

Rest day or make-up day