2013 07 19
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
DWOD
T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs – 60 seconds and below
*200 lbs-250 lbs – 65 seconds and below
*greater than 250 lbs – 70 seconds and below
2013 07 18
2013 07 18
DWOD
Find:
1 RM Box Jump
*Warm up as needed. Land above parallel. Take between 4-7 max attempts. Remember you still have to squat heavy after this, so play it smart.
SWOD
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4×8
Wanna buy some CFFB swag? Click here, they just came out with a bunch of new stuff!
2013 07 17
2013 07 17
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Complete 10 rounds:
10 Mountain Climbers
10 Evil Wheels
50 yard Farmer Carry – AHAP
2013 07 15
2013 07 15
SWOD
Strict Pull Ups 3 x max reps
Push Press 5×3
DWOD
Complete 5 rounds:
Front Squat @ 70% of 1 RM – 10 reps
Sprint 1/2 Gasser
State of Mind
Power Athlete Warm Up Series 2
Power Athlete Radio Episode 16
2013 07 14
2013 07 14
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Rest 3 minutes between sets.
*Stay connected to the weight during the set. If you let go of the weight, count a penalty.
*If weight is dropped count a penalty.
*Perform an equal amount of burpees as a penalty.
2013 07 11