Programming 7.2 – 7.8
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Our CFSB Garage sale is this coming weekend! Click here for the details – Have anything you want to get rid of? drop it off!
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up
Bring A Friend Day July 21st
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[eliteaccordion][elitetoggle title=”Monday 7.2″]
FIT
A.
E60s
10-15 Tall Kneeling Glute Activation
30-60s Deadbug or 4 Way Dead bug
x 4 Sets (8 min)
B.
E90s
Station1 :
Hip Circles (L/R=1)
5 Steps forward
5 Steps Back
5 Steps Left
5 Steps Right
Station 2:
Deadlift x 3
x 6 Sets (21 min)
Build
C.
Amrap in 8 minutes
10 Russian KB Swings
20 Double Unders/20 Singles
COMP
A.
E60s
10-15 Tall Kneeling Glute Activation
30-60s 4 Way Dead Bug
x 4 Sets (8 min)
B.
E90s
Station1 :
Hip Circles (L/R=1)
5 Steps forward
5 Steps Back
5 Steps Left
5 Steps Right
Station 2:
Clean Lift Off to Top of Knee + Power Clean (1+1)
x 6 Sets (21 min)
Build
C.
Amrap in 8 minutes
3 Heavy Deadlifts
30 Double Unders
Score:
B, heaviest weight.
C, weight and total reps.
Notes:
A. This is Warm Up/Prep, feel free to move up in difficulty and weight as you go
B. Just throw weight on the bar and build from there, Fit will be a heavy 3 for the day, comp will be a heavy set of the complex. This is one of those days where you either know the movement or you don’t, we won’t be covering much more other than “here is what it is” today. Take a 1 sec pause at the top of the Clean Lift Off.
C. Heavy, but make it pretty.
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[eliteaccordion][elitetoggle title=”Tuesday 7.3″]
FIT
A.
20 minute amrap
10 Ring Rows
10 Hard Incline Push Ups/Push Ups
10 Sit Ups
rest 60s between sets
B.
For Quality
15 min amrap
10 Air Squats
20ft Ass Up Shoulders Down Bear Crawl (CFO style)
30 Jump Rope Singles
COMP
A.
20 minute amrap
5 Strict Pull Ups
5 Dips
5 Toes to Bar
5 Deficit Push Ups
rest 60s between sets, the 5.5.5.5 is a set
B.
For Quality
15 min amrap
5 Deck Squats
20ft Handstand Walk
30 Jump Rope Singles
Score:
A. Total Reps
B. Rounds+Reps
Notes:
A. Volume accumulation, I want you to choose a scaling that is an unbroken 5 each time. If you can’t hit 5, you need to scale down further. This should be a smooth 5.5.5.5 then rest 60s between those rounds.
B.
You can use a weight for deck squats on the forward throw or do it on a blue mat. Share the space and keep the jump ropes to the perimeter of the space.
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[eliteaccordion][elitetoggle title=”4th of July JORTS WORKOUT! – One Class Available Only!!!! 7.4″]
Only one class is available from 9-10am today
Open gym will be from 9-11!
This is a jean shorts work out, so…bring them JORTS!
FIT
A.
25 Minute Amrap
5 Sledghammer Swings Left grip bottom
5 Sledgehammer Swings Right grip Bottom
50yd Farmers Walk
10 Kettlebell Swings
10 Cal Bike
COMP
A.
25 Minute Amrap
5 Sledghammer Swings Left grip bottom
5 Sledgehammer Swings Right grip Bottom
50yd Farmers Walk
10 Alternating KB/DB Snatches
10 Cal Bike
Notes: Just get the work done today, in your jorts.
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[eliteaccordion][elitetoggle title=”Thursday 7.5″]
FIT
A.
EMOM
Back Squat x 3
20-40s Forearm Plank
rest
x 4 Sets (12 min)
B.
EMOM
9-12 Left Leg Step Ups
9-12 Right Leg Step Ups
20-30s Left Side Plank
20-30s Right Side Plank
x 3 sets, build (12 min)
C.
Sled Push
5s All out @ slightly heavier than last week
rest around 1-2min between sets
x6-10 sets
COMP
A.
Back Squat – build to a tough 4
12 Min Cap
B.
EMOM
6-9 Left Leg Step Ups *weighted
6-9 Right Leg Step Ups *weighted
6-9 Left Arm Rotating Side Plank powell Raise
6-9 Right Arm Rotating Side Plank Powell raise
x 3 sets (12 min)
C.
Sled Push
5s All out @ slightly heavier than last week
rest around 1-2min between sets
x6-10 sets
D. Optional: This means not during class time
5×4 Barbell Glute Bridge
Score:
A. Back Squat Weight
B. Nothing, do them well
Notes:
Here is some further education on step ups from a coaching perspective for everyone
also
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[eliteaccordion][elitetoggle title=”Friday 7.6″]
FIT
A.
EMOM
6-9 Barbell Bench
6-9 Ring Rows
Rest
6 Sets (18 min)
Build
B.
8 Left Arm DB/KB Push Press
8 Right Arm DB/KB Push Press
15 Anchored Sit ups
20 Cal Bike
x 3 Sets (15 min cap)
Score:
A, bench weight
B. Weight and time.
COMP
A.
EMOM
3-6 Barbell Bench
6-9 Ring Rows
Rest
6 Sets (18 min)
Build
B.
8 Left Arm DB/KB Push Press
8 Right Arm DB/KB Push Press
15 Anchored Sit ups
20 Cal row
x 3 Sets (15 min cap)
Score:
A, bench weight
B. Weight and time.
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[eliteaccordion][elitetoggle title=”GARAGE SALE! CLOSED! Saturday 7.7″]
yo all!
we are closed for our annual Gigantic garage sale!
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[eliteaccordion][elitetoggle title=”Sunday 7.8″]
FIT & COMP
Teams of 2
3 Minute Amrap
3 TNG Power Snatches
3 Overhead Squats
4 Burpees Over the Bar
20 Double Unders
rest 3 minutes while partner performs the 3 min amrap
x 5 (30 min)
Score: total rounds + reps
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2018 07 01