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Programming 10.24 – 10.30

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[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Mitch officially a CFSB Coach! 

Wades Army 2016! Click here for details

Wellness Wednesday – What does your perfect day look like?

Wellness Wednesday – Natural ways to manage high cholesterol

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title=”Monday 10.24.16″ open=”false”]Monday 10.24.16

A.

Back Squat 5rm @ 30X1

then perform drop set for max reps @ 80% of your 5rm (still at 30X1)

score weight and reps

B.

4 Rounds – Teams of Two

Partner 1: 30s of Wall Balls
Partner 2: 30s of Wall Balls
Partner 1: 30s of Double Unders
Partner 2: 30s of Double Unders

Score total repetitions

[notes]

Back Squat – once you break tempo in the max reps you are done.
Wod – Try to be consistent in your own individual scores from round to round[/x_accordion_item][x_accordion_item title=”Tuesday 10.25.16″ open=”false”]Tuesday 10.25.16

A.

Push Press 5×3

score is weight

B.

Amrap in 12 minutes

2-3 Rope Climbs
15 Burpee Box Jumps

[notes]

Push Press – we’d prefer these are all heavy working sets

If you cannot perform 2-3 Rope climbs, your scaling is either

10 strict pull ups

or

15 ring rows[/x_accordion_item][x_accordion_item title=”Wednesday 10.26.16″ open=”false”]Wednesday 10.26.16

A.

3 Rounds – at the top of a 4 minute mark, perform

5 Deadlifts as heavy as possible
3 Broad Jumps

score is weight

B.

4 minute amrap

12.9.6.3

Ball Slam
Kettle bell Swing

Run max distance with time remaining in 4 minutes

scores distance

[notes]

DL/BJ – These deadlifts are all as heavy as you can perform, set up so that you can turn to your left or right and go right into the broad jumps

Wod – The BS/KB is the buy in, your score is the distance you ran on the back end. scale so that you get into the run.[/x_accordion_item][x_accordion_item title=”Thursday 10.27.16″ open=”false”]Thursday 10.27.16

A.

Pick one to perform in the time allotted

3x Max effort ring rows
3x Max effort strict pull ups
Find 3rm weighted pull up

B.

Amrap in 20 minutes

10 Turkish Get Ups
10 Med Balls to Toes
25 Yard Bear Crawl with Kettlebell Push

[notes]

A. pick the appropriate scaling for yourself, give yourself enough time to rest between efforts

B. Use the same weight for the kb push that you do for the TGU[/x_accordion_item][x_accordion_item title=”Friday 10.28.16″ open=”false”]Friday 10.28.16

A.

5×10 Yard Walking Lunge

B.

Every minute on the minute for 12 minutes

Minute 1: Power Snatch x 2
Minute 2: Lateral Hops over bar x 16

[notes]

A. Go heavy

B. If you are newer with the Power Snatch, scale accordingly to the hang, go light, and perform it by 5 instead.

If you have issues hopping laterally, hit 30 jump rope singles instead.[/x_accordion_item][x_accordion_item title=”Saturday 10.29.16″ open=”false”]Saturday 10.29.16

A.

Kipping Handstand Push Up Skill Work

B.

Teams of 2 – 18 minute amrap

10 Handstand Push Ups
30 Double Unders
20 Handstand Push Ups
60 Double Unders
30 Handstand Push Ups
90 Double Unders
40 Handstand Push Ups
120 Double Unders

you get the idea, move up the ladder within the time allotted.

[note]

A. If you are not ready to perform handstand push ups, both in the skill work and in the wod – we will have some acceptable scalings for you. In the wod you will be performing hand release push ups.[/x_accordion_item][x_accordion_item title=”Sunday 10.30.16″ open=”false”]Sunday 10.30.16

A.

30 minute amrap

Row 15/12 Calories
Left Arm Overhead Walk
Right Arm Overhead Walk
15 Step Ups
One Handstand Walk Attempt up to 10 yards

[notes]
looking for some consistency in round to round pacing – I think the hs walk will through some of you off, so I will be explaining how I’d like for you to track your rounds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

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