Mobility: Hips Skill: Rope Climbs Every 90sec for 4rds 1) Bike x 60sec @70+/60+ RPM 2) Rope Climb x 1-3 reps 3) Row x 18/15 Cal 4) Core x 60secRead More
Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 5 Strict Press 5 Pull-up Strength: Push Press 5×60, 3×70, 2×80, 1×90, 1×95-97, 1×101+ Workout of the Day “CFWP Run BMC” 400m Run + 1 Round Barbara 300m Run + 2 Rounds Mary 200m Run + 3 Rounds CindyRead More
Barbell Warm-up 10min to build to 80-85% of Max Power Clean Workout of the Day As many reps as possible in 9min 3,3, 6,6, 9,9….continue to add 3 reps each set Power Clean (135/95) Box Jump (24/20) Finish: 3 sets Double Kettlebell Front Rack Alternating Reverse Lunges x 12 Rest 10sec Russian Kettlebell Swings x...Read More
Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1112 5 Plank Burpee to Squat Hold 10 Walking Lunges Strength: Back Squat 5×60, 3×70, 2×80, 1×90, 1×95-97, 1×101+ Workout of the Day “L’Annie” 50-40-30-20-10 Double-unders Lunges Sit-ups Finish: CFWP Dumbbell Floor ComplexRead More
Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 5 Tall Clean 5 Strict Press Strength: Push Press 4×80, 3×85, 1-2×90, 1×95% Workout of the Day 40/30 Calorie Row 30 Hang Squat Clean 115/75 30 Push Press Or Handstand Push-ups ONLY if you are Rx-ing them and prepping for the Open. NO scaling. Finish: 3...Read More
Mobility: Shoulders Skill: Pull-up Progressions- All strict variations, kipping or butterfly Workout of the Day- choose one 1) Skills 2) 10min Bike Capacity Test 3) 20min Stroke Rate Row 4) 4 rounds for quality 400m Run 15 Ball Slam 15 Ball Slam Sit-up 15 Walking Lunge Holding Ball 15 Russian Twist with BallRead More
200m Run then 3rds of: 5 Med Ball Clean 10 Dead Bug Holding Med Ball 10 Glute Bridge @1112 Strength: Back Squat 4×80, 3×85, 1-2×90, 1×95% Workout of the Day 5rds Against a 3min clock with 2min Rest 400m Run + Max Rep Wall Balls (20/14) *This is a CFWP benchmarkRead More
200m Run then 3rds of: 8 Single Leg Romanian Deadlift w/ pvc pipe on foot 8 Single Arm Overhead Dumbbell Walking Lunge 4 Strict Toes to Bar @2111 Strength: 1a) Dumbbell Front Rack Bulgarian Split Squat x 10 each 1b) Supinated Grip Strict Chest to Bar Pull-ups x 6 Workout of the Day 8 sets...Read More
Barbell Warm-up Every 2min x 12min Power Clean + 2 Front Squat + Jerk Barbell Cycling Max Unbroken Reps of Ground to Overhead Rest 60sec Max Unbroken Reps of Ground to Overhead Rest 60sec Max Unbroken Reps of Ground to Overhead Rx 135/95, 115/75, 75/55 Rx+ 185/125, 135/95, 95/65 Only choose Rx+ if using exact...Read More
