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Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 4.3″ open=”false”]A.
3 Rounds
Minute 1: 10 Single Leg Glute Bridges- Non dominant leg
Minute 2: 10 Single Leg Glute Bridges- Dominant Leg
Minute 3: 60s Contralateral Dead Bug
No score
B. CP
12 Minute Amrap
12 Hang Power Cleans
12 Push Presses
12 Front Rack Reverse Lunges
score weight and number of repetitions
Notes:
A. The glute bridges can be weighted on the hip, control the movement, the leg that isn’t doing the glute work is up in the air like a dead bug.
B. Pick something that you can work through at a reasonable pace – If I assigned a weight, something like 115/85 would be where I am looking here. If you are brand spankin’ new to these movements, you may want to consider using dumbbells or just the bar[/x_accordion_item][x_accordion_item title=”Tuesday 4.4″ open=”false”]A.
3 Rounds
Minute 1: Left Side Thoracic Rotations
Minute 2: Right Side Thoracic Rotations
Minute 3: 8 Heavy Left Arm Bent Over Rows
Minute 4: 8 Heavy Right Arm Bent Over Rows
No score, move well and go heavy
B.
4 Rounds
Max Unbroken Push Ups
25 Russian Kettlebell Swings
rest 60s
score # of push ups and weight on the kettlebell swings
Notes:
A.
I just want constant movement all 60s for the thoracic rotations
Start off with something that feels heavy, you can progress to something heavier during the rounds
B.
Start off with a scaling you can at least perform 10 push ups with (from the first round) If it drops from there then it drops.
Kettlebell Swings, go heavy
Transition quickly from the push ups to kettlebell swings, then rest 60s, get after it again[/x_accordion_item][x_accordion_item title=”Wednesday 4.5″ open=”false”]A.
Teams of 2 – 30 minute amrap
Row 1k
50 Toes to Bar
100 Double Unders
50 Wall Balls
Notes:
Teams of 2
One person works at at time
Scaling for doubles is a 2:1 on singles
I’d prefer people file in through the row
Pick a scaling for TTB and WB that is manageable for the both of you[/x_accordion_item][x_accordion_item title=”Thursday 4.6″ open=”false”]A.
3 Rounds
10 Alternating Supported See Saw Walks
20 Sit ups
No score – moving well gets you a gold star
B.
4 Rounds @ the top of a 3 minute mark
10 Deadlifts
10 Burpees over the Bar
Run max distance in remaining time
rest 3 minutes between rounds
Score weight in DL
Notes:
A.
I want you holding on to a post on the pull up rig to help with balance, I want to coach to dictate the reps for these with a “down, hold, up, hold” that way they can come around and make effective changes on these.
B.
Use something you can touch and go with on the deadlifts
The run can be outside if weather permits, or inside for shuttles. we also rest a 3 minute so we can stagger people in rounds.
Try to be consistent with where you are landing in distance on the run – not scoring the run, because i’m giving my coaches flexibility with where you are running and thats a pain to track – as long as you are consistent I am happy.[/x_accordion_item][x_accordion_item title=”Friday 4.7″ open=”false”]A.
3 Rounds
Minute 1: Reverse Snow angels at controlled pace
Minute 2: 8 Single Arm Presses – non dominant arm
Minute 3: 8 Single Arm Presses- dominant arm
score single arm weights
B.
Teams of 2
3 Rounds each
20 Pull Ups
50 Double Unders
Score total time
Notes:
A.
not a push press, a press – you’ll move straight from the snow angels to the presses
B.
Choose a scaling that you can move through it at a pretty consistent pacing. Kipping, strict pull ups, ring rows, banded. Just keep them clean.
Partner 1 does an entire round of 20/50, then partner 2 does an entire round of 20/50…etc etc – keep this up until both team mates have accumulated 3 rounds each.
[/x_accordion_item][x_accordion_item title=”Saturday 4.8″ open=”false”]A.
3 Rounds
30s Thrusters @ Bar
rest 30s
30s No Push Up Burpees
rest 30s
30s Row for Calories
rest 30s
score total reps
rest 5 minutes after last round instead of 30s then perform
3 Rounds
30s American KB Swings
rest 30s
30s Box Jumps with Step Down
rest 30s
30s Row for Calories
score total reps
Notes:
Consistency here from round to round, don’t be afraid to get to breathing heavy on this one[/x_accordion_item][x_accordion_item title=”Sunday 4.9″ open=”false”]A.
3 Rounds
20 Walking Lunges – no wedding step, straight shot
Farmers Walk 100 yards
rest 2 minutes
B.
Amrap in 9 minutes
10 Back Squats @ 155/95
4 Turkish Get Ups 70/55[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
