2015 05 29
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 8×2 (Use 90% of Power Clean 1 RM from 2015-05-22)
Complete as many rounds as possible in 15 minutes: One Arm DB Power Snatch AHAP – 5 Reps (RT) One Arm DB Power Snatch AHAP – 5 Reps (LT) 135/95 lb Prowler Push – 25 yds
2015 05 28
2015 05 27
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM)
Complete 6 rounds for time:
155/105 lb Thruster – 6 Reps Supine Ring Rows – 12 Reps 2/1.5 pood KB Swings – 12 Reps Rest 45 seconds
*Perform each exercise unbroken. For each broken set, count a 5 burpee penalty to be completed after the workout.
2015 05 27
"Don't have heroes." I never wasted my time trying to emulate someone else. What I did was bust my ass to gain approval from those I felt had earned the right to judge me.
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete for time:
100 yd Sprint Power Clean & Split Jerk – 8 Reps Towel Pull Ups – 12 Reps Power Clean & Split Jerk – 6 Reps Towel Pull Ups – 10 Reps Power Clean & Split Jerks – 4 Reps Towel Pull Ups – 8 Reps 100 yd Sprint *Use 155/105 lbs for Power Clean & Split Jerk. Alternate the leading foot in Split Jerk every rep.
2015 05 25
Don't forget during the summer we will have a class that is directed towards high school and collegiate athletes. If you know any athletes who could use some solid off season work be sure to direct them our way.
There will be no class today due to the holiday. However, if you want to come in during the time allowed for Murph (starts at 10:00am) to do the workout you are more then welcomed to.
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 (use 80% of 1 RM from 2015-05-22) Press 1, 1, 1, 1, 1
Complete as many rounds as possible in 12 minutes: 40/30 lb Ball Slam – 10 Reps Clapping Push Up – 10 Reps 30/24″ Box Jump – 5 Reps *Box Jump must be performed by landing with hips above parallel.
2015 05 24
2015 05 22
Power Clean – 1 Rep Squat – 1 Rep Bench Press – 1 Rep Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.
2015 05 21
DB Power Snatch – 3 RM *Find your 1 RM single arm Power Snatch for both arms using a dumbbell.
then…
Complete 4 Rounds: DB Step Ups 12 Reps AHAP *Alternate legs when performing the Step Ups.
Complete 5 Rounds:
1 Minute Assault Bike/C2 Rower – Max Calories 1 Minute Rest
2015 05 20
2015 05 19