By

CFWinterpark
11
Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Weighted Box Step-ups* x 10 reps 2- Strict Chest to Bar Pull-ups **x 5 reps *Box height depends on your height/leg length. Most people will use 20in or lower. **These are for quality not speed. Widen your grip which allows for a more open...
Read More
11
Mobility: Shoulders Skill: Handstand Holds Conditioning: Every Minute on the Minute x 20min 1- 3 Wall Walks + Nose to Wall Hold in Remaining 30sec 2- 10 Sandbag Bear Hug Squats + Hold or Walk in Remaining 45sec 3- Row, Bike, Ski, Run x 60sec 4- Rest
Read More
11
Warm-up Strength: Every 2min x 14min 7 sets to build to a 1RM Front Squat Suggested sets: 5-3-2-1-1-1-1 Conditioning: 1000m Run 75 Air Squats 50 Sit-ups 25 Push-ups
Read More
11
Midline/Stability Warm-up: 3 sets for quality of:20sec Ring Support HoldRest 30sec40sec Nose to Wall Handstand HoldRest 30sec60sec Prone Plank HoldRest 60sec Skill: Rowing Technique ~10min to review technique and go over how to sprint start. Conditioning: 2 person team, 1 person working at a time As Many Rounds and Reps as Possible in 10min of:...
Read More
11
Barbell Warm-up Olympic Lifting: Every 2min x 16min Build to a 1RM Power Clean + Jerk Suggested loading: 2-3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+% Full Body Strength: Grab a partner of similar strength and share a barbell and dumbbells Every 90sec x 3 sets of: 1- 10 Ring Rows + Banded Lat Pull Downs...
Read More
11
Warm-up Conditioning: Mini Murph Mash Up 400m Run 5rds 5 Pull-ups 10 Push Press 65/45 15 Front Squat 750m Run 5rds 5 Pull-up 10 Push-up 15 Air Squat 400m Run Time Cap 30min
Read More
11
Mobility: Hips Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 24/18 Calorie Row 20 Dumbbell Plank Pull Through 20 Walking Lunges Holding Dumbbell* 20 Dumbbell Pike Overs 20 Single Arm L-Seated Press (10R/10L) *Feel free to mix in some pistols, just be aware of the volume
Read More
11
Warm-up Strength: Every 2min x 10min Front Squat 5-4-3-1-1 Next week 1RM. Today should end around 95% Conditioning: 2rds 100 Double-unders 50 Russian Kettlebell Swings 53/35 25 Goblet Squats 5 Deck Squats with Kettlebell
Read More
11
Warm-up Strength: Every 2min x 12min Bench Press x 5-5-4-4-3-3 Conditioning: 30 Hang Power Snatch 115/75 30 Double Dumbbell Box Step-overs 24/20in 35/25lb 30 Toes to Bar or 30 Hang Power Snatch 75/55 30 Double Dumbbell Box Step-overs 20/20in 25/15lb 30 Hanging Knee Raises Finish: 2-3 sets for quality 30-45sec Box Shoulder Stretch 15-30sec each...
Read More
11
Barbell Warm-up Olympic Lifting: Next week is 1RM Every 2min x 16min Sets 1-4: 2 Power Cleans* + 1 Jerk @75-80% Sets 5-8: Power Clean + Jerk @85%+ *These do not have to be touch and go. You can take a second to reset and regrip at the floor. Conditioning: Every Minute on the Minute...
Read More
1 2 3 59