2014 06 14
A.
8 Rounds
Every 90 seconds
Psn + Hsn + Ohs
*Start easy and build to a heavy set in the 8 rounds
B.
4 minute amrap (0-4)
15 box jumps with step down 24/20
25 wall Balls 20/14 – 10/9
AMRAP Power snatches 95/65
5 minute amrap (4-9)
15 box jumps with step down 24/20
25 wall Balls 20/14 – 10/9
AMRAP Power snatches 135/95
6 minute amrap (9-15)
15 box jumps with step down 24/20
25 wall Balls 20/14 – 10/9
AMRAP Power snatches 155/105
Note:
There is no rest between amraps – score is total repetitions performed
don’t be a dum dum, pace yourself and use a weight that is manageable for you to perform Snatches in these fatigued conditions.
If you don’t get to the snatches, you don’t get to the snatches. You may not touch your barbell to change plates until each amrap is over.
2014 06 13
Paleo Evolution by CFSB’s Jessica Sieff
Our very own Jess S attended the Paleofx conference a little while ago and wrote an article for evolve magazine.
Want to check out it?
2014 06 13
A.
7 Minute pulling Pyramid
1.2.3.4.5.4.3.2.1…etc
Perform 1 unbroken vertical pull (chin up, pull up, switch grip, etc) then perform 2 unbroken, then perform 3 unbroken, then 4 unbroken…etc. you must drop from the bar between each set
B.
Sandbag Zercher Squat – Max Repetitions, As heavy as possible
Teapot Right 70/55 x 5 reps
Teapot Left 70/55 x 5 reps
Rest 2 minutes between sets
Score is squat repetitions, not time.
Click here to watch a video of a Teapot
Click here to watch a video of a sandbag Zercher Squat
2014 06 12
A.
Lunge with bar on back 12.12.12
*** weight can go up, down, or stay the same. focus on keeping an upright torso, and a vertical shin.
B.
3 Rounds
400m Run
21 Ball Slams 40/30
12 Toes to Bar
* Remember, a Rxd ball slam ends with catching the ball with every slam.
Random Link day, post something, anything. Educational, inspirational, funny, or none of the above.
2014 06 11
2014 06 11
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2014 06 10
A.
“Capacity Test”
4 Minute max calorie row
1 minute rest
3 minutes max pull ups
1 minute rest
2 minutes max back squat *men @ bodyweight, women @ .75 bodyweight
1 minute rest
1 minute max shoulder to overhead 135/95
Notes:
* All weights pulled from the floor
* Use a scaling that allows you to move at a steady pace the entire time, I should never see you struggle to have to clean the weight for the front or back rack.
2014 06 10
2014 06 10
2014 06 10