Performance

Tuesday 042418 Fi/P

Week 2 of our nutrition challenge is underway!

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Fitness / Performance:

A. Snatch – 5rm Hang squat snatch

B. Emom x 14-20

Minute 1: Row 15/12 cal row

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

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Post class:

A. 21–5-9

Strict Hspu

Push-ups

Rings dips

B. 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, 042318 Fi/ P

Who else is excited for Monday?!!!

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Fitness / Performance:

Conditioning:

5 rds

15/12 cal bike

12 power snatch 95/63

15 wall balls

12 Russian kB swings 70/53

35 double unders

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 Fi/P

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

Fitness / Performance:

Clean from hip/thigh up to 5RM then 2×5@90%

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Conditioning:

6 min clock

2 thrusters 135/93 115/83 etc

1 rope climb

4 thrusters

1 Rope climb

Etc

*thrusters climb in reps. Ropes stay same.

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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 Fi / P

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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Fitness / Performance:

A. Deadlift : 5-7 reps heavy x 3-4 sets : NOT TnG

B. AMRAP 7

10/8 cal bike

10 wall balls 20/14 to 10′

6 hang power cleans 205/123 185/113 etc

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Post class:

Becomplete:

1. 5 strict t2b + :10-:15 l sir hold + 5 t2b; rest 2 min x 5

2. 5-7 min of shoulder flushing ; via flow yoga and just body weight we can start.

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

4. 10 min minimum on ankles and hamstrings

5. 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 P

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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Performance :

A1. Squat up to 8 RM+ 2X8 @90%

A2. Superset with above

Max strict hspu 6/3” (if more than 6-8, wear a vest)

Into max strict hspu

Into max dB Strict Press 50/35* this should be the biggest rep scheme set so choose weight accordingly

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AMRAP 3

3 thrusters 155/103

3 bar lateral burpees

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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