Workout of the Day

11/27/17

November 26, 2017
Warm-up: 200m Run then 3rds of: 30sec Plank on Rings 10 Glute Bridge @1113 10 Deadbug Strength: Back Squat 5 x 75/80/85% Workout of the Day 1min Front Squat (75/55) 1min Double-unders 1min Burpees 1min Rest Finish: 3 sets 40sec Hang Sequence (Pronated, Mix, Mix the other way, Supinated) 30sec Plank Hold 30sec Hollow Hold Rest 30sec

Happy Thanksgiving

November 22, 2017
The CFWP Thanksgiving Chipper 100 Double-unders 90 Air Squat 800m Run (2x400) 70 Sit-up 60 Overhead Plate Lunges (25/15) 50 Burpee to Plate 400m Run 30 Pull-up 20 Reverse Burpee Lunges 10 Handstand Push-ups **Reminder we only have one class at 9:30am

11/22/17

November 21, 2017
Warm-up: 200m Run then 90sec Squat Therapy then 3rds of: 12 Alt High Box Step-up 30sec Ring Support Hold Strength: 10RM Back Squat Workout of the Day 1000m Run, then 20 Overhead Squats (115/75) 10 Box Jump (24/20) 10 Ring Dip 20 Front Rack Reverse Lunges 10 Box Jump 10 Ring Dip 20 Front Squat 10 Box Jump 10 Ring Dip

11/21/17

November 20, 2017
Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 30sec Plank on Rings 10 Deadbug Strength: 4 sets 1a) DB Z-Press @2111 x 5 reps 1b) Weighted Supinated Grip Pull-up x 3 If unweighted or scaled go for 5 reps Workout of the Day 2 person team 5rds each. Complete a full round while partner rests. 12/10 Cal Row + Rounds 1,3,5: 25 Russian KBS (53/35) Rounds 2,4: 15 T2B

11/20/17

November 19, 2017
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Tall Clean 10 Hollow Rock Strength: Every 2min x 10 Tempo Front Squat @33X1 4-3-2-1-1 Oly: 1RM Clean Workout of the Day 7min AMRAP 5 Power Clean 10 Wall Ball (20/14) Rx 135/95 Rx+ 185/125

11/17/17

November 16, 2017
Warm-up: 200m Run then 3rds of: 5 Strict Behind the Neck Press 3 1 ¼ Front Squat 5 Tall Clean Strength: Every 2min x 10min (5 sets) Squat Clean Thruster x 4-3-2-2-2 Workout of the Day 4rds 15 Thruster (95/65) 15 T2B

11/16/17

November 15, 2017
Mobility: Shoulders Skill: Bar Muscle-up 10min progressions Workout of the Day 500m Run or Row 25 Russian Twists (25/15 slam ball) 100m Single Arm Overhead KB Carry (50R/50L) 60sec Plank 500m Run or Row 25 Ball Slam Sit-up (25/15) 100m Double KB Front Rack Carry 60sec Plank 500m Run or Row 25 Tuck-ups 100m Suitcase Carry + Waiter’s Carry* 60sec Plank *Hold a heavy KB at side in suitcase carry, and a lighter KB overhead i

11/15/17

November 14, 2017
Warm-up: 200m Run then 2rds of: 10 Ring Push-up 10 Alt OH Plate Box Step-up Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 2) DB/KB Split Squat @31X1 x 4 each Rest 60sec EMOM x 9 1) Row 12/10 cal 2) Burpee Box Jump Over x 5 (24/20) 3) Ball Slam (25/15) x 12 @ 10:00 on the clock 400m Run 25 Wall Ball (20/14)

11/14/17

November 13, 2017
Warm-up: 200m Run then 3rds of: 8 Ring Rows 6 Single Leg RDL (45/35) 10 Bird Dog Strength: Deadlift 3 x 80/85/90% Workout of the Day 50 Double-unders 50 Flutter Kicks (2 count) 20 Deadlift (185/135) 15 Strict Hollow Body Chin-ups 20 Deadlift 50 Leg Raises 50 Double-unders

11/13/17

November 12, 2017
Warm-up: 200m Run then 90sec of squat therapy then 2rds of: 6 Strict Press 6 Thruster 6 Back Squat Strength: Every 2min x 10min Tempo Front Squat @33X1 x 4-3-2-1 Then one set of front squat (no tempo) x 3-4 reps at the final weight of tempo Workout of the Day 20 Front Rack Reverse Lunges (95/65) 10 Push Press 200m Run 20 Front Squat 10 Push Press 200m Run 20 Back Squat 10 Push Press 200m Run Finish: 3 sets 10 V-

1 2 3 4 114