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CFWinterpark
Mobility: Ankles Skill: Double-unders If proficient, work on crossovers, triples, or drag/heavy rope DUs. Conditioning: As Many Rounds and Reps as Possible in 18min of: 20 Russian Kettlebell Swings 20 Straight Leg Raises Anchored to Kettlebell 20 Sumo Deadlift with Kettlebell 20 Weighted Side Bends (10R/10L) 60sec Jump Rope* 200m Run, Row, Ski, Bike
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Warm-up Strength: 4 sets of:Tempo Front Squats x 2 reps @2211 + 3 Front Squats Rest 2min between sets Last week of tempo work Conditioning: 20 Power Snatch 400m Run 20 Overhead Squats 400m Run 20 Clusters 400m Run Rx 115/75 Rx+ 135/95
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Warm-up: Rowling- 2 person team Strength: Every 2min x 10min Sumo Deadlift x 5 reps. Deadstop between each rep. Double overhand grip, no mixed grip. Practice your hook grip! Conditioning: 2 person team 3rds each 15/12 Calorie Row + 8 Dumbbell Box Step-ups 3rds each 15/12 Calorie Row + 4 Devil’s Press 3rds each 15/12...
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Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @65-75% Sets 4-8: Power Clean + Jerk x 1.1 @75+% *Rest 10sec between singles Conditioning: Last Done 4/12/24 Cindy + Power Clean and Jerk As Many Rounds and Reps as Possible in 12min of: 1...
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Warm-up Conditioning: For time:40 Toes to Bar40 Alternating Dumbbell Snatches (50/35lbs)40 Box Jump Overs (24/20″)30 Toes to Bar30 Alternating Dumbbell Snatches30 Box Jump Overs20 Toes to Bar20 Alternating Dumbbell Snatches 20 Box Jump Overs 10 Toes to Bar10 Alternating Dumbbell Snatches (50/35lbs)10 Box Jump Overs (24/20″”)Time Cap 20min Finisher: Every Minute on the Minute x...
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Mobility: Thoracic Spine Openers Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Side Plank R x 30-45sec 2- Kettlebell Suitcase-Waiters Carry x 30-45sec 3- Copenhagen Side Plank L x 30-45sec 4- Kettlebell Suitcase-Waiters Carry x 30-45sec Conditioning: Every Minute on the Minute x 16min 1- Ball Slam Burpee x 10 reps + Plank...
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Warm-up Strength: 4 sets of:Tempo Front Squats x 3 reps @2211 + 2 Front Squats @70-75% Rest 2min between sets Conditioning: 50/35 Calorie Assault Bike Buy-in Then 3rds of 50 Wall Balls 20/14 to 10ft 400m Run Time Cap 20min
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Warm-up Strength: Every 2min x 8min Barbell Front Rack Reverse Lunges x 12 reps Conditioning: Courtesy of CAP 4/26/24 7 x 1:00 rounds of:21 Double-unders7 BurpeesMax Reps Deadlifts (225/315)Rest 2:00 between rounds. 7 x 1:00 rounds of:15 Double-unders5 BurpeesMax Reps Deadlifts (185/225)Rest 2:00 between rounds. 7 x 1:00 rounds of:21 Single-unders3 BurpeesMax Reps Deadlifts (95/135)Rest...
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Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @60-70% Sets 4-8: Clean Lift Off + Power Clean + Jerk @75-85 Conditioning: Nasty Girls Partitioned Every Minute on the Minute x 12min for Max Reps 1- Air Squats x 55sec 2- Ring Muscle-ups x...
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Warm-up Conditioning: For “Rx” you must complete all the reps in each minute in part 1 and finish the second part under the time cap. Every Minute on the Minute x 9min 1- Power Clean x 6 reps 2- Thrusters x 7 reps 3- Chest to Bar Pull-ups x 8 reps Rest 2min then, 3rds...
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