Announcements:
A. Stay tuned for announcements on seminars being hosted at CFF, our In-House Team Competition, New products being carried and new equipment arrival. (Also posted in private FB group)
B. ENDURANCE WOD – is back daily. For those looking to hit an endurance add in or simply a day away from gym where it’s feasible, this will be on the blog for those endurance folks. Per week, we will hit each time domain, tapping into some fun stuff. This will not periodization based on a yearly cycle, simply variety and endurance; lining up with our weekly stuff etc
congrats to Nicole on her 5th place finish at this weekends Competition in Dover!
Buy In:
4 min of Dynamic Work @Z1
+
2 rds of “Cindy”
+
Movement Prep / Mobility
Fitness:
A. Back Squat 10.8.6.4 , rest 2 min between
B.
“Jackie”
1k Row
50 Thrusters (45/33)
30 Pull-ups
Performance:
A. Back Squat Cycle Week 5 Day 1- 18min
1×8 @65
1×6 @75
1×4 @85
1×4 @90
B. 5 rds
5 Thrusters (165/113)
10 C2B
15 Burpees
Competition:
PBP Blog
Endurance WOD:
Run 400m @ME
Rest :30
80 Cal AD @80%
Row 1200m @80%
LiveFree WL:
A. Snatch DL x 2 + Snatch High Pull x 2 + Snatch – Complex (grip always, can set not TnG but NO rest!)
B. Clean DL x 2 + Hang Clean Pull x 2 + Hang Clean + Clean + Jerk
C. Clean DL w/ intent @120% x 2 reps x 3 sets
D. Front Squat Cluster 1.1.1 x 3, rest :10, rest 3 min. Starting @80% – ascending per set