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