PR Week

Friday, November 20, 2015 Front Squat: Build to a 1 rep max Then, 3 Rounds for Time: 5 Jerks(165,115)(135,95)(95,65)(55,35) 10 Front Squats 15 Deadlifts This is our last day of testing 1 rep maxes from the strength cycle.  There have been a huge...

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Olympic Total

Thursday, November 19, 2015 “Olympic Total” Snatch-1-1-1 Clean and Jerk-1-1-1 *Add the heaviest successful lift from each for your total. It is Olympic meet day at CFBC!  Just like a real event, we will start with the snatch and then...

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Get Fit!

Wednesday, November 18, 2015 5 Rounds for Time: 400 Meter run 15 Burpees(T2-10)(T3-7) 30 Double Unders(50 singles)(T3-30) Today we will take a break from the weights and go all cardio.  This won’t hurt you for the rest of the week’s...

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Increase Power

Tuesday, November 17, 2015 Push Press: Build to a 1 rep max Then, Max rounds in 3 minutes: 3 Power Cleans (135,95)(115,75)(95,65)(55,35) 6 Pushups 9 Squats *Repeat for a total of 3 cycles.  Rest 1 minute between cycles. We are heading into our...

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New

Monday, November 16, 2015 Back Squat: 3-2-1-1-1-1-1 Then, 15-12-9 Power Snatch(95,65)(75,55)(55,35)(35,15) Toes to Bar(knee raise)(abmat) This week we will be setting our new 1 rep maxes for back squat, front squat and push press.  The metcons...

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Holleyman

Saturday, November 14, 2015 “Holleyman” 30 Rounds: 5 Wall Balls (20,14)(14,10)(10,6) 3 Handstand Pushups (Box)(floor) 1 Power Clean (225,155)(185,135)(155,105)(55,35)               U.S. Army Staff...

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