[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="CLICK ME FOR NEW THINGS!" open="false"]Price Change: Some of you have gotten a notification to sign new terms and conditions, don’t forget – Price Change Occurs May 1st.
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Zach's Story:
CFSB Summer Sports Strength and Conditioning Camp
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here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 5.2.16" open="false"]Monday 5.2.16
A.
5 Rounds
Power Snatch x 2
rest 90 seconds
Double Unders 10-30
rest 90 seconds
30 Minute cap
B.
Every Minute on the Minute for 12 Minutes
Odd - Max Unbroken Strict Pull Ups
Even - Max Unbroken Strict Handstand Push Ups
[Notes:]
Power Snatch: If you are new, perform 3-5 reps each round at a very light and manageable weight - Intermediates - You can build on the power snatch, or stay at the same weight. If flexibility allows, you may Full Snatch.
Double Unders: Stick with something you can finish within a 60 second time frame
30 Min Time Cap: This isn't a race, but it shouldn't take you more than 60 seconds within each brick of work.
Strict Pull Ups: Don't reach your chin, pick a scaling that allows you to stay consistent through the work.
Strict Handstand Push Ups: No extra mats, no complex scalings, if you cannot perform strict HSPU - perform max effort unbroken push ups with no pause at the bottom.
EMOM: Stay consistent and leave a few in the tank with this section, I don't want to see your reps drop off aggressively because you burnt out early.
[/x_accordion_item][x_accordion_item title="Tuesday 5.3.16" open="false"]Tuesday 5.3.16
A. Squat 7rm @ 33X1
20 minute cap
B.
Teams of 2, alternating rounds
4 Rounds each
Floor Press x 8 @ 31X1
Sprint 200m
[Notes:]
Squat: Keep to the tempo or it doesn't count.
Wod: Try to stay consistent in your round times
[/x_accordion_item][x_accordion_item title="Wednesday 5.4.16" open="false"]Wednesday 5.4.16
10 minute amrap @ 80-90%
10 Ball Slams
20 Yard Bear Crawl (10 yards out, 10 yards back)
rest 5 minutes
10 minute amrap @ 80-90%
50 Jump Rope Singles
15 Kettlebell Swings
rest 5 minutes
10 minute amrap @ 80-90%
10 No Push Up Burpees
20 Calorie Row
rest 5 minutes
[Notes:]
Pacing: 80-90%, I don't mind if you push it, but don't drop off in round pacing during your 10 minutes. Start conservative. No more than 3-5 big deep breathes between your movement sets.
Ball Slams: Pick a ball that you'll never have to break cadence with during your 10 reps
Bear Crawls: keep your back flat
Kettle bell Swings: Pick a weight whereas you'll never have to break your sets up
No Push Up Burpees: Keep a consistent pace, I don't want to see you do 5 fast burpees, rest, fast 5. I'd like to see you stick to a pacing that is consistent across burpees.
Calorie Row: Pay attention to your Cal/hr pacing on the rower - keep it flat across the amrap.[/x_accordion_item][x_accordion_item title="Thursday 5.5.16" open="false"]Thursday 5.5.16
A.
5 Rounds
Power Clean x 3 ***3 sec pause in the bottom position.
rest 90 seconds
Toes to Bar 8-12
rest 90 seconds
30 Minute cap
B.
Every Minute on the Minute for 12 Minutes
Odd - Box Jumps x 5 @ 30"/24"
Even - TGU 1L/1R
[Notes:]
Power Clean: If you are new, perform 4-8 reps each round at a very light and manageable weight, I still want the pause - You can build on the Power Clean, or stay at the same weight. If flexibility allows, you may Full Clean.
These Power Clean sets are not unbroken, and should be performed like this:
Power Clean (or full) with 3 second pause in the bottom, recover, drop bar - 10 seconds to set back up for the next single, perform by 3, then rest 90 seconds.
Double Unders: Stick with something you can finish within a 60 second time frame
30 Min Time Cap: This isn't a race, but it shouldn't take you more than 60 seconds within each brick of work.
Box Jumps: Pick a height you can jump to, land in a solid position, and finish well within the 60 seconds - and don't rip your legs to pieces
Turkish Get ups: Pick a weight you can finish both your right and left arm within the minute - if you happen to read this, not mandator but try to START the movement with your weaker arm each round.
[/x_accordion_item][x_accordion_item title="Friday 5.6.16" open="false"]Friday 5.6.16
A. Press 5rm @ 32X3
B.
Teams of 2, alternating rounds
4 Rounds each
Back Squat 8-12 @ 30X1
10,20,30 Yard shuttle
[Notes:]
Press Tempo: Stick to the tempo or it doesn't count.
Back Squat: Start with something thats challenging on the higher end of the rep range and keep at the same weight across the board
Shuttle is 10 out and back, 20 out and back, 30 out and back
[/x_accordion_item][x_accordion_item title="Saturday 5.7.16" open="false"]Saturday 5.7.16
A.
2 Rounds
3 minute amrap
Power Snatch x 7
Box Step Up x 7
rest 2 minutes
3 minute amrap
Wall Balls x 7
Burpees x 7
rest 2 minutes
3 minute amrap
Power Snatch x 7
Box Step Up x 7
rest 2 minutes
3 minute amrap
Wall Balls x 7
Burpees x 7
rest 10 minutes
[Notes:]
Did you do the math already? its 46 minutes long. So try to show up on time for class - if you miss some of the warm up you might be SOL for this workout.
Pacing: This is all performed at 80-90% effort...meaning I want consistent scores throughout each matching piece. So that should play into your weight selection. If you'll notice, We've been prescribing Rx'd weights less and less - because you are all individuals and differ greatly, think of the intent of getting the correct stimulus the RX'd on these workouts. for instance I should see...
1: 45 reps, 51 reps, 43 reps, 49 reps
2: 44 reps, 48 reps, 42 reps, 47 reps
Keep the rounds close
Power Snatch, Wall Balls: Pick a weight that allows you to not have to break the reps up.
Burpees and BSU: A pace that you can keep consistently rep per rep.
[/x_accordion_item][x_accordion_item title="Sunday 5.8.16" open="false"]Sunday 5.8.16
A.
5 Rounds
:30 seconds to perform
Hang Power Clean x 6
Max Effort Sprint
Rest 2:30
rest 7:00 then perform
5 Rounds
:30 seconds to perform
Hang Power Clean x 6
Max Effort Sprint
Rest 2:30
[Notes:]
Pick a weight that can be challenging, but you can hit 6's throughout
I'd like the sprint distances to be within close range of each other, I'll explain in class how we will measure it.
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