Tuesday, 092617


Strength:

A. Strict pull-ups ; bodyweight (-2) x 3 sets; rest 3:30

B. Weighted ring support hold :20-:25 hold x 6; rest 2 min between 

C. TGU – 20-24 alt reps. Ascending in weight 

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Conditioning:

Bike

1 min bike ; hard sustainable effort start to finish 

:30 legs only @50%

1 min walk

Rest 4:30 x 3-4

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Post Class:

becomplete:

1. single leg lateral step ups – 12-14 reps x 3 sets each 

2. 3-4 x 10-12 Russian twists (med ball)

3. Bodyweight ring rows 5-7 reps x 3-4 sets at tempo of 41X1

4. Kb windmill 7-9 reps each side x 3-4 sets 

5. Crossover symmetry protocol 

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Monday, 092517


Weightlifting

a. SqT Snatch – 5×3 @77%

Or

b. Power Clean + Front SqT + Push Jerk; 6-8 heavy singles in complex; NO misses 

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Conditioning:

Emom x 18

Minute 1: 15/12 cal row

Minute 2: 15 burpees over rower

Minute 3: 35 double unders 

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Post Class:

becomplete:

1. Db Single arm press – light at tempo of 41X2 for 5-7 reps each side x 3 sets 

2. 10 min of ladder drills and ladder work (foot work)

3. Ghd back extension – 4 x 15. (Either plate in hand or barbell on back)

4. Db SA Row with twist ; 8-10 reps x 4 sets 

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Running:

Session 1:

1. Warm Up

– 800 easy

– 5 x 50m build ups – reach full speed the last 20m, walk back

2. Main Set 1

– 1 1/2 Miles: easy turns – hard straights

3. Main Set 2

– On grass and barefoot: 12 x 50m sprints on an easy jog back

4. Main Set 3

– 1 mile of easy turns – hard straights

5. Cool Down

– 400 easy – barefoot

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Sat, 092317P

Janelle with her 1st muscle up and caught on film 🙌🏻❤️

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Performance:

Weightlifting:

a.high hang squat clean – 5 x 3. 75%-77%-79%-81%-78%

b. Clean Pull – 100% x 1 rep x 4 sets. Rest 2

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Conditioning:

4 Rounds For Time:

21 Chest-to-bar Pull-ups

15 Strict HSPU

18 alternating pistols 

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Post Class: 

Running: day 2 of week programming

1. Warm Up

800 easy

4 high knees

4 heel to butt

4 build ups

Recovery for all is an easy walk back

2. Set 1

1 mile – 800 – 1 mile repeats, rest is 90sec for each rep

The key is a sustained pace with out blowing up

Since the rest is short – watch the effort especially the first mile and 800. The last mile can be harder

Mmm

3. Cool Down

800 at least very easy

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becomplete:

1. Roll out calves – 4 min each side 

2. Roll out each hip flexor for 2-3 min + hamstrings for 2-3 min 

3. 2 min static hold in each split position 

4. 10-15 min of scAp recovery and building work 

5. RECOVER! 

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Friday, 092217P


Announcement coming for clinics (finally) and upcoming competitions / seminars hosted at CFF

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Performance

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Weightlifting:

A. Snatch ; hang snatch 3.2.1.1.1 to 1rm in 18-20 minutes 

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Conditioning: 

1 / .8 mile Bike 

50 wall balls 20/14 to 10′

40 Russian kb swings 70/53

30 ohs 115/83

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becomplete:

1. Reverse hyper 4×20 @20% of 1RM back SqT

2. Accumulate 240ft of HS walking 

3. 10 min minimum of handed scAp work 

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Thursday, 092117


Teams of 2: 

*(have barbells set up in other room) – for part 2 

A. 0-5 min 

55 burpee box jump overs 24/20 – afap

*1 starting point, athletes must tag in from there 

*winner wins – rest remainder (can warmup on barbell if finished early)

B. 5-10 min

Max clean and jerks 155/103

Rest 2 min 

C. 12-22 min – 2k row – alt every 200m

Rest 3 min

D. 25-35 min (alt rds)

12 t2b

25 du 

10 alt db SqT clean thruster 50/35

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