CFW Workout Of The Day
This is going to be a difficult week for me. I appreciate you guys being flexible. Laura, my beautiful wife, is back in the hospital with unexpected complications relating to crohn’s disease. Because of this, I’m going to have to cancel the 8:30am & 4:15pm classes and SUP all week. The guys/gals at 8:30am or […]
Sarge On the minute: Complete 5 burpees and perform max rep (95/65#) power cleans every minute. The goal is to complete 100 total power cleans. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many power cleans as you can during that minute. At the beginning of […]
Headstand/ Handstand/ Handstand Push Up practice Hollow Body Position 3x30s Kipping Practice ___ Weighted Pull Up 1-1-1-1-1-1-1 __________ Sarge On the minute: Complete 5 burpees and perform max rep 95#(65#) power cleans every minute. The goal is to complete 100 total power cleans. *At the beginning of every minute perform 5 burpees, for the rest […]
400m Walking Lunge Beat the Coach- 12-16-07: 16:35/ 422 steps __________ Strength Under Pressure Burgener Total Snatch 1 Rep Clean & Jerk 1 Rep Front Squat 1 Rep *Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts max attempts are allowed. *Total must be done in the specified order. […]
So, I’ve got good news for some of you- NO RUNNING AT ALL THIS WEEK (except maybe Friday)…see, I’m not so bad! __________ DE Press 8×2 every 60s at 50% of 1RM Rest 3 Minutes 21-15-9 KBS (53/35#) Sit Ups Rest 3 Minutes 150 Push Ups* *Every time you stop and rest with your chest […]
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00 __________ Three rounds, each for time, of: Run 800m 21 Russian KB Swings, 2/1.5 pood 12 Handstand Push ups Rest 2:00 between rounds. […]