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…
3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Row 300m/250m 30 Mountain Climbers (total) 2 Turkish Get Ups/arm or 5 Turkish sit-up each arm Then.., Clean warm-up Then.., 20min. running clock… Run 400m 10 Power Clean and Jerks at 50% Run 400m 8 Power Clean and…
General warm-up Then.., 6 sets: 5 Burpees 10 KBS 53/35 5 Burpees 30 DU 0:90 rest Then.., Front Squat 32X1; 5,5,5,5; rest 2 Build off last week. Then.., Complete 4 Sets of: SA DB Upright Row 30X1; 8-10reps / arm DB Box Step-ups 20X1; 8- 10reps / leg *box at knee height Weighted Pull-up 21X1;…
45mins continuous 500m Row easy 30sec Adductor Side Plank / side 400m Jog Easy 20m SA Farmers Carry e/s 1mile Bike Easy 10m HS Walk Practice Join us for Cinco de Mayo Fiesta!!!! Team of Two. Workouts will be announced during the week. Open to all skill levels! Teams will be created for you if…
General warm up Then..,, 3 Rounds: 3min. AMRAP: 3 DB/KB Power Cleans 50/35 6 Push-Ups 9 Air Squats Rest 1 minute after each round. 3 Rounds: 3min. AMRAP: 3 DB/KB Thrusters 50/35 6 Push-Ups 9 Sit-Ups (feet anchored in DB/kb) Rest 1 minute after each round. 3 Rounds: 3min. AMRAP: 3 DB/KB Deadlifts 70/50 6…
General Warm-up Then.., 3 rounds 30 seconds Bike/Row/Ski/Run 20 x Russian KBS /Rx+ American 1 min rest Then.., Back Squat 10min x EMOM 2 Reps @ 10X1; *load with 60-65% of 1RM *SPEED up from bottom is critical!!! Then.,, 10min AMRAP 12 HPS 75/55 36 Double Unders
