CFW Workout Of The Day
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. […]
“Tired” AMRAP 20 5 Tire Flips 10 Sit Ups 15 KBS (35-44#/18-20#) Run 400M __________ Strength Under Pressure DE: Deadlift 10×2 @ 50% of 1RM. On the minute. DE= Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Dynamic […]