REMINDER: As was mentioned during the classes last week, you will be using the following spreadsheet to calculate your working weights in the Squat, Dead Lift, Shoulder Press and Bench Press over the next several weeks: CFG Strength Program Tracking. You must input your current 1RMs into the first page of the spreadsheet. If you…
A. Shoulder Press (Wk2/531) 3 Press @ 70% 3 Press @ 80% 3+ Press @ 90% (As many reps as possible) B. 10 Rounds For Time: 3 Hang Power Snatch (135/85) 3 Burpees Regular class schedule today 3 Press Fixes via 70s Big (video) Happy Birthday Andy!!!
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans 135/95 6 Toes to Bar 9 Push-Ups Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 5 Push Jerks 10 Burpees For both the A…
Warm Up 3 sets: 10,8,6 KB Swing 10,8,6 Box Jump Kipping Pullup Progression WOD Prep 3 sets of 10,8,6 Power Snatch Start with empty bar and build to weight used for workout on next 2 sets WOD “LuRong Living Paleo Challenge – WOD 5” For time: 10 Power Snatches (115/80) 20 Pullups 30 Box Jumps…
A. Strength 5 Back Squat @ 65% 5 Back Squat @ 75% 5+ Back Squat @ 85% (Complete as many reps as possible) B. NYC Fittest Qualifying WOD #1 8- MIN AMRAP 8 Wall Ball (20/14) 8 Burpees Standards
A. Strength 5 Bench Press @ 65% 5 Bench Press @ 75% 5+ Bench Press @ 85% (Do as meny reps as possible) B. Benchmark WOD: “Annie” For Time: 50-40-30-20-10 reps of Double Under Ab-Mat Sit-Up BARBELLS FOR BOOBS In honor of Breast Cancer Awareness month, we will be hosting a Barbells For Boobs…
A. Strength 5 Deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85% (As many reps as possible without losing form) B.8 alternating sets of 20 seconds on/10 seconds off of: Deadlifts (225/155) Pushups *Scale Deadlift weight to 60% of your 1RM from Part A Artcile: Fall seasonal produce guide- StupidEasyPaleo.com Fundamentals Make…
As was mentioned during the classes last week, you will be using the following spreadsheet to calculate your working weights in the Squat, Dead Lift, Shoulder Press and Bench Press over the next several weeks: CFG Strength Program Tracking. You must input your current 1RMs into the first page of the spreadsheet. If you are…
“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010…
