1 Round: 1:00 Easy bike 1:00 Easy row 12 Lunges 12 Shoulder taps 20 Banded chest pulls Then.. 3 Sets: :30 Weighted plank 8 Suitcase crunch R 8 Suitcase crunch L rest :30 between sets Then… 4 Rounds For Time: 30/24 Cal row 30 Bodyweight Box Step Ups 20/15 Cal bike 20 Push-ups
10 Mini band lateral walks 20 Mini band glute bridges 10 Deficit calf raises :10 dead hang :20 Row Then… Strength 12 Min to complete Then.. 3 -4 Sets: 8 Deficit RDLS slow and controlled 1 Max set of chin-ups Rest 60sec between sets Use a 2-3” deficit, the bar should be moderate weight. The…
Today we say goodbye to coach Michelle. Michelle has been with us CFG for 3 1/2 year. We can’t thank Michelle enough for her coaching and making CFG such a fun and exciting place to be. We wish her all the best!!! 2 Rounds: 6 Bent over flyes w/change plates 6 Z press w/change plates…
Primer: 8min cap or faster 10/8 Cals bike sprint!!! 20/20 Bulgarian split squats 25 heels elevated squats :30 Wall sit 3x Then.. 1x 10 Air squats with a mini band 10/10 Mini band kick backs Then.. Every 2:00 x 6 sets (Week 4 of 4) Sets 1-4: 3 Back squats @ 83-88% Set 5-6 –…
3 Rounds 400m Easy Run/Row 15 Kettlebell Swings 53/35 15 Goblet Squats Then… For Time: 50 Russian Twists with DB 30 Alternating Bicep Curls 50 Single Leg Alt V-Ups 30 Plank Position Alt Shoulder Taps 50 Jump Squats 30/25 cal Bike 50 Jumping Lunges 30 Plank Position Alt Shoulder Taps 50 Single Leg Alt V-Ups…
3 Rounds: :30 Sec ALternating Renegade Row rest :10 :30 Sec Max Rep Alt DB Curl rest :10 :30 Sec Max Lunge (jumping with Light DBs if possible) Rest :10 :30 Sec Max Rep Banded Crunch Rest :10 Then… 7 rounds For Time: 7 Hang cleans 7 Front Squats 7 Shoulder to overhead 7 Bar…
3 Rounds: 2 Min Bike (increase effort each round) 10 Band Pull Aparts 10/10 Single Arm Banded Press 5 Scap Push Ups 5 Push Ups 10 Empty Barbell Bent Over Row Then… Every 2:30 x 5 Sets 10-12 DB Bench Press Superset with 10-12 Barbell Pendly Bent Over Rows Then…. For TIme: 15-10-5 Strict Chin…
Core work: 3 Sets: 25 V-ups :30 Sec Side Plank R :30 Sec Side Plank L 25 Tuck Crunch Rest :30 Then…. Every 3:00 x 8 Rounds 200m Run/Row scale : 150m 12 Bodyweight Prisnor Box Step Ups *wear a 20/14lb weight vest Rest the remaining time left in the 3 MInute window. Then… 3…
3 Sets: 10 V-Ups :20 Sec Side Plank R :20 Sec Side Plank L 10 V-Ups :40 Sec Front Plank Rest 1:00 between sets Then.. Deload week Every 2:00 x 5 Sets 5/5 Alt elevated farmers hold curtsy lunge 20 Banded hamstring curls Elevate about 4” of the ground and focus on a controlled movement…
2x 10 Band Pull Aparts 8/8 Single Arm Banded Press 6/6 Single Arm DB Half Kneeling Press 4 Scap Push Ups 5/3 Cal Row Every Min On the Min x 10 (Week 4 of 4) Odd Min: 4 Seated Barbell press Even Min 2: 15 Banded lat pull downs Then.. For Time 500 row 30…
