Warm-up Strength: The sets of 2 reps should be about 10% heavier than the 4’s. Every 90sec x 9min (6 sets) Interval 1- 4 Back Squats Interval 2- 2 Back Squats Conditioning: Option 1- For time:21 Deadlifts (225/315)15 Hang Power Cleans (155/225)9 Squat Clean Thrusters (85/135) Option 2-For time:21 Deadlifts (125/175)15 Hang Power Cleans (95/135)9...Read More
Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rope Climb x 1-3 reps 2- 10 Hand Plank Plate Taps + 5 Plate Ground to Overhead 3- Run, Bike, Ski, Row x 60sec 4- Rest or Active Rest in PlankRead More
Warm-up Strength: Every 2min x 12min Push Press 5-5-4-4-3-3 Conditioning: Every 3min x 15min (5 sets) 12 Box Jump Overs 10 Farmer’s Hold Dumbbell Lunges 8 Strict Handstand Push-ups Stimulus: No Rx. Sprinty, fast sets!Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 2 Clean Lift Offs* + 1 Clean Sets 4-6 Clean x 1.1 (rest 10sec between singles) *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Finish: 2 sets of Clean Pulls x 2 at 10+lbs more than...Read More
Warm-up Strength: Every 3min x 12min (4 sets) Tempo Back Squats x 4 reps @ 22X1 Conditioning: 2 person team for total calories after 20 rounds (10 each) Against a 60sec Clock: 15 Unbroken Wall Balls 20/14 to 10ft/9ft Max Calorie Assault Bike in the remaining time Rest 60 seconds between sets -Alternate minutes/rounds with...Read More
Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Ball Slams + 10 Russian Twists 2- 2 Wall Walks + 10 Jumping Lunges 3- Run, Row, Ski, Bike x 60sec 4- RestRead More
CFWP 911 Tribute Workout 2024 2 person team 1 person working at a time Split reps evenly The team will choose to run or row with one person working at a time. Split the 2001m anyway you want as long as it’s done evenly. One erg per team. Time Cap 35min The # of reps...Read More
Warm-up Strength: Strict Press 3×4 Rest 2min between sets You can increase across the 3 sets (Last week of strict press before moving to push press) Conditioning: Intended stimulus: Runs :40-1:00, all rounds in 2min with 1min rest, movements completed unbroken. 1- Every 3min x 5 sets 200m Run 7 Pull-ups 5 Chest to Bar...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Clean Lift Off* + Clean Sets 4-6: Clean x 2 *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean **On all sets, you can reset at the ground between reps Conditioning: No Rx today. Weight should be...Read More
