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CFWinterpark
Warm-up & Skill Progression (BMU) Conditioning: Second option with lower weight and skill. From 0:00-8:00 for time: 12 Front Squats 155/105 24 Chest to Bar Pull-ups 12 Front Squats @8:00-16:00 for time: 8 Front Squats 135/95 12 Bar Muscle-ups 8 Front Squats Strength Finisher: Every Minute on the Minute x 6min 1- 15sec Bat Wing...
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Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Power Snatch High Hang, Mid-Thigh, Floor Barbell Cycling: Main Site Every Minute on the Minute x 5min complete:5 Power Clean and Jerk (touch and go) – Rest 1min– Increase load each Minute as you are able. Every Minute on the Minute x 5min complete:3 Power Clean and...
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Warm-up Strength: Back Squat Every 2min x 10minSet 1 – 6 reps @ 65%Set 2 – 4 reps @ 70%Set 3 – 3 reps @ 75%Set 4 – 2 reps @ 80%Set 5 – 4-6 reps @ 75% Conditioning: Please follow the V-up standards if you plan on clicking Rx. 20 Single Dumbbell Box Step-overs...
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Warm-up Strength: Every 3min x 9min (3 sets) of:20 Deadlifts @ 40-50% Perform these sets with touch and go reps, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not let the full weight of the bar rest on the ground. You may use straps but keep...
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We will be closed for the July 4th holiday and resume normal hours on Friday. Enjoy the holiday!
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This is a long, high-volume workout. You are welcome to share it with a partner and do you-go-I-go rounds. Make it 14 each so you are even. The stimulus should be unbroken rounds with a moderately heavy barbell. So, pick a weight that isn’t super light, but is not so heavy that you have to...
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You’ve got a long Hero workout tomorrow. So, today’s focus is on strength. Dynamic Warm-up Strength Day: Find a partner of equal strength and start on opposite stations. Part 1: Every minute on the Minute x 10min 1- Strict Chin-ups x 6-8 reps Add weight if proficient. 2- Bent Over Lateral Raises x 10 reps...
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Proper timing of your pre-work meal can optimize your performance and energy levels during exercise, and it can also aide in recovery for the next day. By strategically planning your meals and snacks, you can ensure your body has the necessary fuel for different types of workouts. The time of day that you train will...
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Warm-up Strength: Back Squat Take 8min to build to approximately 75% then, Every 90sec x 5 sets Back Squat x 1 rep @80-90% Conditioning: Against a 2min Clock for Max Reps Kettlebell Swings 20 Goblet Squats 15 Toes to Bar Max Reps Kettlebell Swings 53/35 Rest 2min and repeat for a total of 4 sets...
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Warm-up Strength: For the last 3 weeks we focused on deadstop deadlifts. Now we are moving into 3 weeks of higher volume, lower weight, touch and go reps. Perform these sets with touch and go reps , but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not...
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