Thursday 05.13.2021

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Some of the 530am crew rocking some unique ‘GO’-faces.

Psssst… CFNH’s Noon class returns Monday May 17th.

Get some, ninjas.

-Coach Samy


Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Turkish Get-up AMRAP

Complete as many total reps as possible across the following intervals;

5:00 x Max Reps Turkish Get-ups (50/35lbs)
1:00 x Rest
3:00 x Max Reps Turkish Get-ups
1:00 x Rest
2:00 x Max Reps Turkish Get-ups
1:00 x Rest


  • Warm-up with lighter weights as needed – a minimum of a 10 rep buy in ensures a safe and prepared athlete is present for the start of the working intervals.
  • If applicable apply additional time to the Armbar Mobility Drill (w/kettlebell) and the Shoulder Capsule Moblity Drill (w/kettlebell).
  • Dumbbells or Kettlebells are viable options; the Rx guidelines of 50/35lbs and 24/16kg respectively may be scaled either lighter or heavier.

Post scores to comments.

For time
Run 800m
7 Rounds of
5 x Pull-ups
7 x Reverse Burpees
Run 400m


  • Scaling will be covered during the whiteboard brief.
  • Rx+ is 800m for the final run; 7 reps of Pull-ups and 10 reps of Reverse Burpees.
  • Rx+ Reverse Burpees have an additional component: jump to rig with both hands to complete each rep.

Post scores to comments.

Samy Daghir

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