Oct
24
A. Overhead Squat: 5 x 4, adding weight each set. Rest 90s Prepare for the Metcon x 5 minutes: Set-up KBs for Front Rack Carries and barbells for OHS B. Four Rounds of: 100 Ft. Front Rack Carry (Athlete Choice of weight) 15 Overhead Squats (75, 55) 21 Calorie Row Rest...
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Oct
23
A. Banded Deadlift: 10 x 2 @65% of Last Monday + Band Tension. Every :60 seconds Reset on each rep, not done touch n go Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest :90 seconds B. ...
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Oct
22
A. Pull Up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video) 20 Banded Facepull-aparts Rest 90s between rounds B. Five Rounds for Time: 2/1 Rope Climb 15 DB Push Press (50,...
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Oct
21
A. Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 minutes Build to a heavy set of 2-2-2 Back Squat Cluster DEMO Warm Up: Toes to bar and front rack lunges B. “Abs of Steel” For time: Buy In: 50 Toes to Bar Then: 50 Front Rack Walking Lunges...
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Oct
19
A. In teams of 2 As Many Rounds as Possible in Twenty Minutes of: 20 Dumbbell Man Makers (50/30) 800 meter Run *One person works at a time. Split as needed Rx+:(Add 10/8 Ring Muscle-ups each round) L3: (40/25) L2: (35/20) L1: (25/15) B. Barbell Club Meets at 9:00am
Oct
18
Reminder! Pre-order your new CFSC baseball tshirts today! Only $29 and come in 5 different colors! To place an order visit HERE A. Close Grip Bench Press: 3x8-10. Rest :45 seconds * add weight each set building to a moderate/heavy set of 8-10 This is 3 “working sets” Banded Pull Aparts:...
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Oct
17
A. Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every :60 seconds Reset on each rep, not done touch n go Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest :90 sec Squat Clean: Build to Metcon weight in 3...
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Oct
16
A. Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest :60 seconds *Between sets make sure your medballs, rowers, and jump ropes are good to go. B. With a partner: Buy In: 2k meter Row Then, Two Rounds of: 100 Power Snatch (75/55) 100 Wallballs (20/14) Then, Cash Out:...
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Oct
15
A. Pull Up Training Week 2: Four Rounds of: 8-10 Wide Pronated Grip Inverted Rows 6-8 Dumbbell Hammer Curls (heavy) Rest :90 seconds-2:00 minutes between rounds B. Warm Up Handstand Push Ups + Toes to bar x 2-3 sets of 5 each As Many Rounds as Possible in Twenty Minutes:...
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Oct
14
A. Banded Conventional Deadlift: 1 Rep Max. Rest 2:00-3:00 minutes Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00 minutes Banded Deadlift DEMO B. As Many Rounds as Possible in Twenty Minutes with a Partner: 10 Clean...
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