General Warm-Up Then.., Complete 4 Sets of 3 DB Power Clean 3 DB FRont squat 3 DB PUsh Press 3 DB Front Squat 5 D-Ball over Shoulder 35 Double Unders Rest 90sec Then.., Incline Bench Press 31X1; Build to a tough set of 6 reps; then perform 2×6 @ 85% *One plate under bench Then…..
Flow… Row/Run/Bike//Ski/Versa25min Continous @ sustained pace Every 5min, get off and perform: 30sec Adductor Side Plank / side 20sec Single Leg V Up Row/Run/Bike//Ski/Versa25min Continous @ sustained pace Every 5min, get off and perform: 20sec Ring Dip Hold (top pos) 10 BB Windshield Whipers
5min Cap 400m Run 400m Row Rest 3min Assault BikeSprint 10sec @ 90% + every 90sec x 6 *turn on your power and build up and try to get some max wattage by the last set Then.., Snatch Warm-up Then.. EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Power Snatch immediately…
Dynamic warm-up Then.., For Time @ 75% Effort Run 1200m (2x around block) 40 Slam balls 30/20 2min Plank Hold Then.., Complete 4-5 Sets in 20min of: Bulgairan Split Squats (Off the rack) 8 rep on each leg immediately into; BB Single Leg RDL e/s. REST 60-90sec. Then.., 12min. AMRAP: 8 Wall Balls 20/14lb 8…
General Warm-up Then.., 28min. EMOM: Min. 1) 5 Push Press (Build) @21X1 Min. 2) 9-12 Toes-To-Bar Min. 3) 35sec Max Cal Assault Bike Goal:12/9 cal – NO JERKS! Min. 4) Rest I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with…
3 Sets 4 SA DB Press + 4 SA DB Push Press + 4 SA DB Push Jerk (per arm) + 12 Banded Face pulls Then.., Incline Bench Press 31X1; Build to a tough set of 8reps; then perform 2×8 @ 85% *plate under one side of bench Then.., 10:00 70% 8 Burpees 12 Russian…
Saturday’s event begins at 9am Regardless of your time and experience with us at CFG, we HIGHLY encourage all to participate. As with class, all of the workouts will be accessible regardless of skill level. If you need a partner, teams will be created before workouts begin. Stick around after for a fiesta with friends….
General Warm-up Then.., Completes 3 sets of Snatch Complex 2 Hang Muscle Snatch Above Knee 2 Muscle Snatch (floor) 2 Hang Power Snatch Then.., Complete 3 Sets of. Snatch Grip RDL 2011; 8-10 reps Then.., 10min. to get as far as possible… 5-5-5-5-5 Devil Press 50/35 10-20-30-40-50 Wall Balls 20/14 rest 3min 10min. AMRAP: 10…
Flow …. Choose one: Row/ Bike/Ski/Run/Versa 25min Continous @ sustained pace Every 5min, get off and perform: 30sec Arrested Superman (Hands behind Head) 20 Deadbug 20/14 (Med ball) Then.., Choose one: Bike/Versa/Ski/Run/Row 25min Continous @ sustained pace Every 5min, get off and perform: 30sec Adductor Side Plank / side 20sec HandStand Hold / Free HSH…
10 mins AMRAP– Controlled, Not for Speed. 5 Burpee Broad Jump 5 Dumbbell Cross Body RDL /arm 20m SA Overhead Carry 20sec Hollow Hold Flutter Kicks Then.., EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Deadlifts 225/155 (60% of 1RM) EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Bench Press 135/75 (60% of…
