3 Rounds: 20 Mountain Climbers 5 Inchworms 10 Alt Samson Lunges 5 Cat Cows Then… 3 Rounds for Quality: 10 Sec Hollow Hold 15 Lying Leg Lowers 20 Bicycle Crunches 30 Sec Front Plank Hold Then… For time: 5 Rounds: 10/7 Cal bike 8 Back rack lunges (4/leg)- off the floor. 95/65 or 115/75 –…
Complete 2 Sets Of: Jumping Jacks x 20r High Knees x 20r (Total) Up Downs x 10r Squat Jumps x 10r Perfect Push-ups x 10r Then.. 15min Mini Grunt work Sled Pull/Push/Drag (Heavy)Down+back 40 Flutter Kicks Total 1:00 Wall Ball Wall Sit :30 Passive Hang pull up bar 40 steps Mini Band Lateral steps 1:00…
3 Sets: 3 Snatch Grip RDL 3 Snatch High Pull From the Knee 3 Muscle Snatch 3 Pause OVerhead Squats 3 Snatch Balance from behind the neck *All for technique, super light Then.. Strength Every 1:15 x 6 sets: (week 1 of 3) Odd: 10 Incline dumbbell bench Even: 8 Incline Dumbbell Row Then… For…
Memorial Day Murph. Saturday, May 24. 30 cal row 30 jumping squat downs 300m run Then.. Strength (6 rounds for weight) Every:90 x 6 sets: (week 3 of 3/last week) Sets 1-3 :3 Pause front squats @ 60-70% ( :2 pause) Sets 4-6: 8 No lock-out back squats at your heaviest set front squats —…
Happy Mother’s Day to all CFG Moms!!! Sunday Flex! 10min. AMRAP: 10 Cals of your choice 10 Barbell Hip Thrusts 15 Russian KB Swings 5min. AMRAP: 30 DB Hammer Curls 30 Double DB Tricep Extensions *Start on either one, but you must finish all 30 reps before you go to the next exercise. 10min. AMRAP:…
Memorial Day Murph : Saturday, May 24. 3 Sets: 21’s w/BB 12 BB OH tricep ext standing or laying down Then… For Time: Run 1000m Row 200m Run 800m Row 400m Run 600m Row 600m Run 400m Row 800m Run 200m Row 1000m
Memorial weekend Murph: 5/24/35 5 Rounds: Min. 1) 3 Touch n go Snatches 50% Min. 2) 15/12 Cal Assault Bike Min. 3) 15 Toes-To-Bar Min. 4) 60 Double Unders Then… 5 Rounds For Time: 20 Barbell Push Press 75/55 20 Sit-Ups *You may lock your feet under some dumbbells if you like
Triathlon Style Murph Get as far as possible in 30min.. 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Row 25 Pull-Ups 50 Push-Ups 75 Air Squats .7 Mile Assault Bike – If you finish, put your time in! – Just like regular “Murph”, you may break up the pull-up/push-up/air-squat section anyway you like….
3 sets: Week 4/4 10-12 Bulgarian split squat R 6-8 Jumping Bulgarian split squat R (just enough to barley get your foot off the ground) 10-12 Bulgarian split squat L 6-8 Jumping Bulgarian split squat L 10-12 Double DB RDLs :4 down Then.. Deadlift Every :75 x 3 3 x 5 Reps @ 40%-50%- 60%…
Bench Press (Week 3) 5 Sets 3 Tempo Bench Press @ 55% 6-8 Bent Over DB Rows 12-15 Band Pull Aparts Rest :60 Then… 2 times through: 1:00 Max Devils Press :30 sec rest 1:00 Max Reverse Lunge Steps with 2 DBs in farmers hold :30 sec rest 1:00 DB Floor Bench Press :30 sec…
