SWOD Power Clean 5x3 (add 2.5lbs to last workout)
DWOD Complete 5 rounds: 2 Snatch pulls Rest 30 seconds 10 Lateral 20" box jump Rest 30 seconds *Focus on achieving triple extension on snatch pull and pulling the bar as high as you can without breaking extension *For lateral box jump, start from the athletic position and jump laterally to the top of the box landing in an athletic position. *Step down from the box
2013 06 06
2013 06 06
Good luck this weekend at Regionals Caitlin! We know you will do a great job representing CFSB!
SWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
DWOD
5 Rounds:
50 lbs DB Hang Power Cleans + Push Press, 15 seconds
Rest 45 seconds
50 pound Weighted Pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
2013 06 05
SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps
DWOD Complete 2 rounds for time: 50 Sledge Hammer Strikes LT 50 Sledgehammer Strikes RT One Arm Farmer Walk 50 yards RT One Arm Farmer Walk 50 yards LT *Rest 2 minutes between rounds *Use between a 12 -20 lbs sledgehammer. *Go as heavy as possible for farmer carry.
2013 06 03
2013 06 03
Sorry for the late post everyone. It was a long weekend coaching at the CFFB Cert, and got back late last night.
SWOD Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD Complete 4 rounds: Complete the following cycle 7 times:
Power Clean Front Squat Push Press Back Squat Rack Jerk Rest 90 seconds between rounds
*Do not drop the weight. Stay connected through the round. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. *Work up the heaviest weight possible.
2013 06 03
2013 05 30
SWOD
Sprint 100 yards on the minute for 8 minutes
then....
Power Clean 5x3 (add 2.5 lbs to last workouts)
DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Not for time, rest as needed, score is total time of 7 rounds of handstand holds.
2013 05 30
SWOD Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
DWOD As many rounds as possible in 15 minutes of: 3 Front Squats AHAP (as heavy as possible) 1 Rope Climb 15" 10 Push Ups
Please make sure that you come with the appropriate gear for rope climbs!
2013 05 29
2013 05 28
