Over the Head

Monday, December 5, 2016 Overhead Squat: 1-1-1-1-1-1-1 This will be coming from the racks.  Starting with the bar on your shoulders and jerking it overhead into position.  As you work through your sets, build in weight until you hit a 1 rep...

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Lunge, Run

Saturday, December 3, 2016 4 Rounds for Time: 50 Meter Walking Lunge 350 Meter Run If you have a weighted vest bring it in for this one.  On the CFBC track you will be lunging to the 50 meter mark and then finishing out the lap with a 350 meter...

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Heat

Friday, December 2, 2016 For Time: 3 Rounds: 7 Thrusters (75,55)(55,35)(35,15), 7 Pullups, 7 Burpees 50 Calorie Row 3 Rounds: 7 Thrusters, 7 Pullups, 7 Burpees 30 Calorie Bike 3 Rounds: 7 Thrusters, 7 Pullups, 7 Burpees This one is a great one to...

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Get-Up

Wednesday, November 30, 2016 15 Minute AMRAP: 4 Bar Muscle-Ups 6 Dumbell Turkish Get-Ups (35,25)(25,18) 8 Ring Pushups (deficit pushup)(floor) Today we are going to get a chance to work on some different skill sets.  There will be modifications...

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Clean and Jerk

Tuesday, November 29, 2016 Clean and Jerk: 1-1-1-1-1-1-1 Our mission today is to build to a new 1 rep max clean and jerk.  Stay highly tuned to your technique as you build up.  Making sure that your early reps are done with great form will set...

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Clean Out

Monday, November 28, 2016 With a running  clock: 3 Minute AMRAP: Assault Bike (calories) Rest 5 Minutes, 12 Minute AMRAP: 30 Double Unders 15 Power Cleans (135,95)(115,80)(75,55)(55,35) 30 Double Unders 15 Toes to Bar (knee to elbow)(toes to...

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