Function

Tuesday, 042418 Fu

Week 2 of our nutrition challenge is underway!

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Function:

A. overhead squat progression @42X1 – climb to heavy 3-5 rep

B. Emom x 14-20

Minute 1: Row 15/12 cal row

Minute 2: 5 burpee box jump over + 10 c2b pull-ups *banding or

Jumping if needed etc

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Post class:

Session 1: Track

1. Warm Up

– 800 easy

– 400 moderate

– 4 x 50m surges on an easy walk back

2. Main Set 1

– 1200m – 800m – 400m – 200m repeats, Effort is fast with rest equal to the work duration.

3. Main Set 2

– 6 x 50m fast on an easy walk back plus an extra 30sec

4. Cool Down

– 800 easy

Monday, 042618 Fu

Who else is excited for Monday?!!!

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Fitness / Performance:

Conditioning:

5 rds

15/12 cal bike

14 Alt db snatch

15 wall balls

14 alt db snatch

35 double unders / singles

Rest 5 min btwn

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Post class:

Becomplete:

1. 100 banded afap squeezes, 100 seated bent over double DB triceps kickbacks , 50 pvc dislocates , 100 banded face pulls (from face level)

2. Lateral step ups 12-14 each leg x 4 set each side

3. 5 rds NFT- 15 Ghd sit-ups + :45 @80% on rowwe

4. crososbee symmetry

Friday, 042018 Fu

Clint; 295lb C&J PR. Good luck this weekend sir !

Function:

Front SqT – 5RM @32X1

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Conditioning:

Amrap 6

3 strict pull-ups

6 thrusters 95/63 75/53 etc

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Post class:

becomplete:

1. Bike : 10 min :20/:40

2. 5 rds :10 hs hold, 20 banded scap squeezes , 10 pvc dislocates

3. Crossover symmetry

Thursday, 041918 Fu/Fi/P

Coach Ed

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Teams of 2

A. Power clean + Push Jerk; to max in 14 min

Rest 2-3

B. Running lock

Amrap 5 chipper format

300m row

30 / 25 cal bike

30 t2b

30 box jumps 30/24Rest

Rest 3 min

amrap 12 alt 1/1

10 hang power snatch 95/63

burpees over bar

12 dB thrusters (6 one arm 6 the next)

6 burpees over db

35 double unders *modify all accordingly

Wed, 041818

Masters?!?!?!?!?!?!?!?!?

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All Phases:

Amrap 30

400m run

21 Russian kB swings 53/35

15 pull-ups

9 strict Hspu

*must complete a 400m at 30 min mark to finish workout

**modifications :

pull-ups —> jumping or ring rows.

Strict HSPU to abmat, kipping or DB strict.

Run: cut distance

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Post Class:

becomplete:

1. single arm snatch / OHs mobility focus 10-15 min

2. 10 min YOGA flow session , upper body focus – choose a YouTube / romwod etc video of your choice

3. split Positions – 3 min in each. Accumulate

4. 180-240’ crab walk working on improving position

5. 5-7 min stretching wrists specifically

6. Crossover symmetry. – lightest bands – Recovery

Tuesday, 041718 Fu

Horrrrr-ray for Tuesday.

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Announcements:

Nutrition challenge is Live! FB group has link to google drive document for all points. Remember, accrued points to date are on board at gym also. Measurements / body fat % times and availability in group.

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Function:

A. Single leg KB deadlift 12-15 reps x 4 quick sets. 1

Min rest between alternating sides and rest etc

B. AMRAP 7

10/8 cal bike

60′ walking lunge

10 alt db power snatch 50/35 40/30 or less where needed

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Post class:

Becomplete:

1. Weighted plank. Max weight did 5 x 1 minutes

2. Sorenson hold : 1 min hold x 3 setS

3. 5-7 min of shoulder flushing ; via flow yoga and just body weight we can start.

4. 4×15 banded scap squeeze with 1-3 second pause At hold

5. 10 min minimum on ankles and hamstrings

7. Crossover symmetry protocol

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Running:

Track

1. Warm Up

– 800m easy

– 800m as hard straights – easy turns

2. Main Set 1

– 6 x 200m moderate effort on 10sec rest

3. Main Set 2

– 10 x 100m repeats on 60sec: complete a fast 100m then turn and run slowly back to the start. The next repeat you go on the minute. The effort on the 100m’s if fast while holding form

4. Cool Down

– 800-1200m easy

Monday, 041618 Fu/Fi

Our 30 Challenge Day Nutrition Challenge kicks off! You can still register through the end of the day today to partake. Click HERE to see blog post and info on the challenge. Tune into the podcast and get registered!

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Function / Fitness:

A. Squat up to 8 RM + 2X8 @90%

A2. SS with hspu workout specific to you

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AMRAP 3

6 front rack alt lunge 155/103 135/93 115/83 etc

3 bar lateral burpees

*heavy but unbroken is goal

Rest 6 repeat

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Post class:

Becomplete:

1. accumulate 240’ in crab walk

2. 4 x 6-8 KB windmills each side

3. 3-4 sets of med Russian twists – 14-18 alternating

4. 100 banded face pulls + 50 pvc or banded dislocates + 50 dB rear fly’s (light)

5. crossover symmetry

Saturday, 041918

“Please be locked out”

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All phases:

A. Back SqT – 3.3.3 cluster. : 10 count between – to max in 20 Ish minutes

B. 3 rds

20/16 calorie bike

15 t2b

10 deadlifts (body weight)

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Track day with Coach Steve Fluet kicks off today. Leaving CFF about 12-12:30. It’s $25 per person for today 12:30-3 and tomorrow 9a-12p. So $25 for potential of almost 6 hours of training. No brainer! Everyone is welcome who wants to learn techniques of running, pacing, breathing.

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