September 7th week
Important reminder- Sunday 9.12 CFZ will be hosting a fundraiser for the Navy Seal Foundation, with a goal of raising $10k. We will be performing the workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy by raising awareness for suicide prevention
The Workout
1000X Step Ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick // No rucksack. You pick the height of the step-ups.
2. Standard // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.
If CFZ reaches our $10k goal, Coach Ali has committed to doing 1,000 burpees! We encourage everyone to participate in the workout or just come and cheer others on. You can donate at the link below:
Tuesday
Strength
15 min to est 10 RM Deadlift
Workout
10 rounds
5 Dead lifts 185/135
6 burpees
10/8 cal Row
Wednesday
STRENGTH
15:00 find 10 RM Front Squat
Workout
800m run
20 front squats 135/95
20 pull-ups
400m run
15 front squats
15mpull-ups
200m run
10 front squats
10 pull-ups
Thursday
PARTNER WORKOUT
IN TEAMS OF 2…
12 ROUNDS FOR TIME*
4 Alt. DB Devil Press (50/35)
8 Box Jumps (24/20)
Immediately Into…
150 Single DB Box Step-Ups (24/20)
*During the Rounds,
P1 completes a full
round while P2 max cal bike.
Then switch
completing 6 rounds each.
On Step-Ups,
P1 completes DB Step-Ups
P2 holds Wall Sit…
switch as needed. Hold DB anywhere
on body above waist.
Friday
3 rounds
30 mountain climbers
20 situps
10 air squats
5 burpees
Strength
15 min to est 10 RM strict press
Workout
@95/65#
16 X 0:15
C&J
1:00 rest
16 X 0:15
Snatches
1:00 rest
16 X 0:15
Thrusters
Saturday
“Even the smallest act of service, the simplest act of kindness, is a way to honor
those we lost, a way to reclaim that spirit of unity that followed 9/11.” – Barack
Obama.
STRENGTH
ON A 6:00 RUNNING CLOCK…
Build to weight for workout Power Clean
Into…
ON A 6:00 RUNNING CLOCK…
Build to weight for workout Deadlift
NCFIT BENCHMARK WORKOUT
“REMEMBRANCE”
AMRAP x 11 MINUTES
200/150m Row
1 Power Clean (205/145)
9 Toes to Bar
-Rest 2:00-
AMRAP x 11 MINUTES
200/150m Row
1 Deadlift (315/205)
9 Toes to Bar