Madeline

Part 1. Strict Press
Every 1:30 for 9:00 Mins (6 Sets): 1 Rep- Build to a heavy 1RM
-followed by-
2 Reps@80% *of what you lifted in part 1
2 Reps@ 80% *of what you lifted in part 1.

Part 2. 4 Sets of 2:00 Mins on/ 2:00 Mins off
2 Rope Climbs
10 Handstand Pushups
Max Calorie SkiERG
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Andrew

Part 1. Back Squats
2 Reps@ 65%
2 Reps@ 75%
2 Reps@ 85%
2 Reps@ 87.5%
2 Reps@ 87.5%
2 Reps@ 90%

Part 2. AMRAP in 10:00 Minutes
50ft DB Walking Lunges 50lbs/35lbs
12- 25ft Shuttle Runs
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Happy Mothers Day to all of the Strong CFD Women
Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Jessica

In Teams of 2 complete 5 rounds each of the following:
Partner 1:
4 Sandbag Cleans (150/100)
50ft Sandbag Carry
4 Burpee Box Get Overs
50ft Sandbag Carry
Partner 2: Max Calories on BikeErg
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Beth

Part 1. Strict Press
Every 1:30 for 9:00 Mins (6 Sets)build to a 2RM

Part 2. AMRAP 15:00 Minutes
18/14 Calorie SKI/ROW/RUN
10 Handstand Pushups
18/14 Calorie SKI/ROW/RUN
5 Wall Walks
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Bring a Friend Day- All Classes are free to try for new Athletes

Teams of 2 – AMRAP 20:00 Minutes
2 Calorie Bike, 1- Burpee Box Get Over
4 Calorie Bike, 2- Burpee Box Get Overs
6 Calorie Bike, 3- Burpee Box Get Overs
etc….

Partner 1 completes the first round, 2 Calorie + 1 Burpee Box Get Over.
Partner 2 then does the same, 2 Calorie + 1 Burpee Box Get Over.
Partner 1 completes 4 Calories + 2 Burpee Box Get Overs, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (2) repetition to Calories and 1 reps to Burpee Box Get Overs until time is called.
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Safi

For Time
1 Mile Run
*Rest 3:00 Mins*
800m Run
*Rest 2:00 Mins*
400m Run

Accessory Mid line work
11:00 Minutes of quality work
1:00 Min Side Plank (left/right)
10/10 Pallof Presses
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Harrison

Part. 1 Clean Complex
5 Sets, Every 2:00 Minutes complete the following:
1 Deadlift+1 Hang Squat Clean (below the knee)

Part 2. For Time
40 GHD Situps/Vups
10 Rope Climbs
10 Squat Cleans #165/#115
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Iliana

For Time
15-12-9
Thrusters 95lbs/65lbs
Chest-Bar Pullups
Calories Bike
*REST 3:00 Minutes*
12-9-6
Thrusters #115/#80
Bar/Ring Muscle Ups
Calories Bike
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.