Amateur
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Close Grip Bench Press 3 RM
Conditioning
Complete 5 rounds for time: 15′ Rope Climb Ascents – 2 Reps 225/150 lb Back Squats – 8 Reps Handstand Push Ups – 9 Reps
2015 11 02
Happy Halloween!! Don't forget about the CFSB Halloween party tonight at the gym at 7:00pm! Wear a costume and bring a snack to share :)
A. Snatch - 4x1@90%
B. OHS - 4x2@90%
C. Halloween Tabata! Evil wheels and booorpeeeeessss
2015 10 31
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Up 3 x Max Reps
Collegiate
Hang Power Snatch 1, 1, 1, 1, 1 Chin Up 3 x Max Reps
Conditioning
Complete 10 rounds for time: 225/150 lb Ground to Overhead – 3 Reps Evil Wheels – 10 Reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.
2015 10 29
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Squat 5 RM Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Conditioning
Complete 6 rounds for time: KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shuttle (10 yds out and back) *For KB Swing, go AHAP.
2015 10 28
Warm-up: splits! Hips/hammies/groin mobility
A. Clean - 4x1@90%
B. Death by back squat @60% of 1RM
C. 4 rounds: 2:00 to perform 60 jump rope singles and max DB bench press with remaining time. 1:00 rest between rounds!
2015 10 28
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 3, 3, 3, 3
Conditioning
Complete 2 rounds for time: Supine Ring Row – 25 Reps Sledge Hammer Strikes LT – 50 Reps Sledgehammer Strikes RT – 50 Reps One Arm Farmer Walk 50 yd RT One Arm Farmer Walk 50 yd LT
*Rest 2 minutes between rounds *Use between a 12 -20 lbs sledgehammer. *Go as heavy as possible for farmer carry.
2015 10 26
***CFSB Halloween Party this Saturday 10/31 at 7PM here at the gym!! Come in costume and bring a snack to share. :)****
Warm-up: front rack mobility
A. Jerk - 4x1@90%
B. Front squat - 4x2@90%
C. 3 rounds: 1:00 row for cals, 1:00 rest, 1:00 V-ups, 1:00 rest. Goal is 50 cals and 50 V-ups
2015 10 26
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5
Conditioning
Quarter Gone Bad Five rounds for total reps of: 135/95 lb Thrusters – 15 Seconds Rest 45 Seconds Weighted pull-ups – 15 Seconds Rest 45 Seconds Athletic Burpees – 15 Seconds Rest 45 Seconds
2015 10 25
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Clean 3, 3, 3, 3 Weighted Pull Ups 2 RM
Conditioning
Complete every 90 seconds: 185 lb Ground to Overhead – 4 Reps Chest to Bar Pull Up – 5 Reps 40 lb Lateral Ball Slam – 6 Reps *Every 90 seconds, complete all of the above exercises. Continue until you have completed 8 Rounds.
2015 10 22
Sprints
Complete 10 rounds:
Lateral Hurdle Hops – 4 Reps 20 yd sprint
*90 seconds between efforts. *For lateral hurdle hops to sprint…set up four 16″-20″ hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint. *Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Every minute on the minute perform: Front Squat – 2 Reps Bench Press – 2 Reps
*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
2015 10 21