Programming 9.3 – 9.9
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[eliteaccordion][elitetoggle title=”CLOSED LABOR DAY Monday 9.3″]
Open Gym Hours Available for everyone from 8am – 11pm
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[eliteaccordion][elitetoggle title=”Tuesday 9.4″]
FIT
E2:00 (16 min)
A1. Back Squat @ 20X1; x6-8
A2. Bent Over Barbell Row @31X3; x4
EMOM x 4 Sets (16 min)
B1. 8-10 Goblet Squats; heavy
B2. 50-75 Singles/ 50 Doubles
B3. 30s Ring Rows
B4. 10s Assault Bike @ 100%
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 9.7.5.5
A2. Bent Over Barbell Row @31X3; 4.4.4.4
EMOM x 4 Sets (16 min)
B1. 5 Front Squats; heavy
B2. 50 Double Unders
B3. 30s Max Muscle Ups/Strict Chest to Bar/Strict Pull Ups
B4. 10s Assault Bike @ 100%
Score:
Back Squat Weight
Bent Over Row Weight
Record everything else for your own progression purposes
Notes:
*For the time oriented movements on the EMOM…just pay attention to the clock.
*work to a heavy 4 on the bent row, make sure the 3 count is pulled against your torso
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[eliteaccordion][elitetoggle title=”Wednesday 9.5″]
FIT
15 Min Cap
A. Burgener Warm Up + Jerk Work
EMOM x 10
B. Hang Power Clean/RDL x 3
*build to a heavy 3
E2:00 x 3 Sets (12 min)
C1. Deadlift @ 52X1; x6-8
C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8
COMP
15 Min Cap
A. Burgener Warm Up + Jerk Work
EMOM x 10
B. Clean & Jerk x 1
*build to a heavy single
E2:00 x 3 Sets (12 min)
C1. Deadlift @ 52X1; 4.4.4
C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8
Score:
Clean & Jerk Weight
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[eliteaccordion][elitetoggle title=”Thursday 9.6″]
FIT
3 MIN MAX DISTANCE
A. Bear Crawl
Using a 20ft section (5x4ft mat sections)
*hips stay above shoulders
B. 15 Min Amrap
16 Alternating KB/DB Snatch/arm
16 No Push Up Burpees
16 Scaled Toes to Bar
COMP
3 MIN MAX DISTANCE
A. Handstand Walk
Using a 20ft section (5x4ft mat sections)
B. 15 Min Amrap
16 Alternating KB/DB Snatch/arm
16 Burpees
16 Toes to Bar
Score:
Bear Crawl/ HS Walk Distance
Rounds + Reps
Notes:
If you drop your Handstand/Crawl prior to a mat, start at the beginning of that mat on the line.
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[eliteaccordion][elitetoggle title=”Friday 9.7″]
FIT
15 Min Cap
A. Thacker
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3
EMOM x 10
B. Hang Power Snatch x 3
*build to a heavy 3
EMOM x 10
C. Front Squat x 1
*build to a heavy single
COMP
15 Min Cap
A. Thacker
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3
EMOM x 10
B. Snatch x 1
*build to a heavy single
EMOM x 10
C. Front Squat x 1
*build to a heavy single
Score:
Snatch Weight
Front Squat Weight
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[eliteaccordion][elitetoggle title=”Saturday 9.8″]
FIT
10 Min Cap
A. Burgener for Power Clean
EMOM x 10
B. Push Press x 1
*Build to a heavy single
C. On a running clock (18 Min)
0-8 Find a Deadlift 1rm
8-10 Switch Weights to 80% of today
10-18 Max Reps @ 80%
COMP
10 Min Cap
A. Burgener for Power Clean
EMOM x 10
B. Push Press x 1
*Build to a heavy single
C. On a running clock (18 Min)
0-8 Find a Power Clean 1rm
8-10 Switch Weights to 90% of today
10-18 Max Reps @ 90%
Score:
Push Press Weight
Power Clean/DL Weight
Total PC/DL Reps
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[eliteaccordion][elitetoggle title=”Sunday 9.9″]
FIT
A. 30 Min Amrap
400m Run
60 Singles or 30 Double Unders
15 KB Swings
COMP
A. 30 Min Amrap
400m Run
30 Double Unders
15 American KB Swings
Score:
Rounds + Reps
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2018 09 02