• Sat, 051918

    Team Class – 9a class only today. Closed tomorrow

    #

    A. Clean and jerk to heavy single in 14 minutes

    Rest 2-3 min

    B. Afap

    150 DU

    100 thrusters 95/63 (partner holds 45/25 plate oh)

    50 t2b (partner holds 53/35 kB or 50/35 db’s)

    100 /80 cal bike

    50 partner synchro wall balls Situps

    100 power snatch 95/63

    150 DU

  • Saturday, 051218Team
    https://completeathleticperformance.com/wp-content/uploads/2018/05/img_3038.mov

    Regionals Prep is coming to an end. Less than 1 week til Day 1 for the east regional folks.

    #

    teams of 2

    A. One athlete hit max snatch, one max clean and jerks ; one bar – in 14-15 minutes

    Rest 2-3 min transition

    B. Afap

    50 DB clean and jerks 50/35’a

    75 burpees over the DB’s

    50 dB front squats

    75 cal row

    50 hang dB snatch

    75 DU (each – 1 , then the other)

  • Saturday, 050518 T

    Team Saturday

    100/80 cal row

    100 wall balls

    100 pull-ups

    75 / 60 cal row

    75 kB swings 70/53

    75 push-ups

    50 /40 cal row

    50 t2b

    500m farmers carry. 70/53’s (reverse 400m + 100m shuttle)

  • Saturday, 042818 T

    Team Saturday

    A. 2. rds

    1k run (alt every 200m)

    42 hang power snatch’s

    142 double unders

    Rest (winners wins. When more than 50% is done, set time cap)

    B. 2 rds

    42 HSPU

    42 deadlifts 225/153

    42 cal bike

    *same as above / winner wins etc

  • Saturday, 042118 Team

    Teams of 2

    100 wb

    150 du

    50 kipping hspu

    150 du

    100/80 cal row

    150 du

    50 kipping hspu

    250  double-unders

    100 WB

  • Saturday, 041418 T

    “Please be locked out”

    #

    Teams of 2:

    A. Hang squat clean – 3RM in 15

    Minutes

    Rest 2-3 – transition stagger if needed

    B. Afap / stagger start

    10 rope climbs (6 at a time)

    100/80 cal bike

    50 t2b

    1500m row (300m at a time then switch)

    50 DB hang squat cleans 50/35’s

    1k run / done in split 200’s.

    #

    #

    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.