Warm-up Strength: Every 2min x 10in Push Press x 8-6-4-4-3 Conditioning: These are fast and sprinty intervals with a light barbell that you should be able to move quickly and efficiently. Against a 90sec Clock for Max Reps: 200m Sprint Set 1: Squat Clean Thrusters Set 2: Thrusters Set 3: Power Snatches Set 4: Overhead...Read More
Reminder that we have TWO classes today: 9:30am and 12:00pm, Open Gym 10:30-12pm Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chin-ups x 6-10 reps for quality 2- Dumbbell Walking Lunges* x 16 steps *Hold any way you want. Challenge yourself with different variations. You can change them each set. Conditioning:...Read More
Reminder that we have one class only at 9:30am. Please make sure you have reserved a spot! The CFWP Thanksgiving Chipper 100 Double-unders 90 Air Squats 800m Run 70 Sit-ups 60 Overhead Plate Lunges (25/15) 50 Burpee to Plate* 400m Run 30 Pull-ups 20 Reverse Burpee to Plate** 10 Handstand Push-ups *Full hip extension and...Read More
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: The bike should take no longer than 4min with a goal of 3min or less. Stop biking at 4min and...Read More
Warm-up Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×75, 2×83, 2×85, 4-6×80% Conditioning: This workout requires you to really think about how you’ll attack the wall balls. If you are really strong with wall balls, then you may want to go 30/20 or 25/25. If big sets like that aren’t your jam,...Read More
Warm-up Skills: Week 6 Retest of Skills Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles allowed practice Dubs!)Rest 60secToes to Bar Conditioning: Put it all together… 8rds 20 Double-unders 8 Toes to Bar 4 Strict Handstand Push-ups 2 Squat Cleans 155/105 *Second option...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch or Power Snatch High Hang, Mid-Thigh, Floor Focus on solid technique and hitting your positions rather than load. Conditioning: Time Cap 10min40 Deadlifts 185/13530 Lateral Burpees Over the Barbell20 Box Jump Overs (24/20)10 Bar Muscle-Ups *Rx+ Ring Muscle-ups Or 40 Deadlifts 155/10530 Lateral Burpees Over...Read More
Mobility: Shoulders Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski, Bike 20 Ball Slams 30 Russian Twists* 20 Med Ball Clean with Slam Ball 30 Leg Raises with Ball in Press 20 Walking Lunges** *Weighted or Unweighted ** With or Without BallRead More
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 @70-85% *In sets 1-3 you can drop and reset before the power clean. Conditioning: Adjust the distance or reps to allow for at least...Read More
Warm-up: Strength: No more tempo work. Regular squats with drop sets to finish. Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Conditioning: No Rx today. Pick weights and progressions that work for you. Every Minute on the Minute x 15min 1- Rope Climbs x 1-3 reps 2- Dumbbell Thrusters x...Read More
