Fun Friday!

Fun Friday !

MAP

8 min AMRAP, 3 minute rest.

1. FC 50 M 53/35 each hand
10 hammer strikes on tractor tires.

2. 10 stone cleans
200m row

3.
10 box jumps
10 SA alternating DB clean and press
20 sec battle ropes

IMG_3591.JPG
Beth looks dashing in her new CFNF tank!

Share on Facebook

Tuesday Workout of the Day

Burgener Warm Up for the snatch.
A. Snatch balance 5 x 3 use light weight to practice form. Rest 1-2 min btw sets.
B. Snatch Pulls 5 x 3 light weight to practice form. Rest 1-2 min btw sets.
+
C.
50 DU
10 T2B
40 DU
10 T2B
30 DU
10 T2B
20 DU
10 T2B

D. AMRAP 5 min
TGU 35/20
IMG_1140

Share on Facebook

Fun Friday!

All Classes:
IMG_11235 min of work at 85% followed by 2 min of rest:

10 ring push ups
10 box jumps 20″

Rest 3

1 rope
15 Russian KBS 53/35
50 jump rope singles

Rest 3

5 push jerks 95/65
16 lunges
150m row

Rest 3

10 power cleans 95/65
100m run

Share on Facebook

Thursday Workout of the Day

5 sets:
10 DB Bench Press
50m sled Drag
20 sit ups

8:30AM:
4 sets:
1. CGBP @20×1 X 8-10
rest 45s
2. Strict Pull Ups X 6-8 (partner assisted)
rest 45s
3. Plank Hold 45s
rest 45s
+
10 Min AMRAP:
10 Push Press
10 Burpee Box Jump Overs
Building Run
IMG_1069

Share on Facebook

Wednesday Workout of the Day

All Classes:

Run 400 or Row 500
15 burpees
15 pull ups
15 thrusters 75/53
Rest 2 min
X 5

Change order each time.
IMG_1075

Share on Facebook

Tuesday Workout of the Day

Burgener Warm Up for the snatch.

A. Snatch Pull 5 x 3 light weight work on form.rest 1-2 min btw sets
B. OHS 5 x 3 , rest 1-2 min btw sets

Plus

5 rounds of:
KB Single Arm OH walk 50m right
KB Single Arm OH walk Left 53/35
10 back ext
20 air squats
30 DU
Record time to board.

 

8:30AM:

A. Deadlift@30×1
85% X 5
90% X 3
95% X 1
+
B. EMOM 10 Min:
odd: 10 Goblet Squats
even: 10 KTE (or Sit Ups)
+
50 Double Unders
10 Back Ext
40 Double Unders
10 Back Ext
30 Double Unders
10 Back Ext
20 Double Unders
10 Back Ext
10 Double Unders
10 Back Ext

IMG_1089

Share on Facebook

Tuesday Workout of the Day

IMG_0976Dumbbell Bench Press: 8-12 reps @31×1, rest 2 min x 5.

+

5 rounds for time:
10 push jerks 95/65
15 KBS 53/35 (adv.do 70/53)
30 DU

Record time to board.

[wptab name=’8:30AM’]A. Back Squat @30×1 X
80% X 3
85% X 3
90% X 3+
80% X AMRAP X 1
B.
3 sets:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps
+
3 sets:
6 TGU (3 per arm)
10 GHD Sit Ups[/wptab]

[end_wptabset]

 

 

 

 

Share on Facebook