Programming 9.10 – 9.16
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[eliteaccordion][elitetoggle title=”Monday 9.10″]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 5-7
A2. Bent Over Barbell Row @31X3; x4-6
B. 5 Sets for time (20 Min Cap)
5 No Push Up Burpees
100m Run
5 Front Squats; heavy
60-90s Rest
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 8.6.6.4
A2. Bent Over Barbell Row @31X1; x8-10
B. 5 Sets for time (20 Min Cap)
5 Burpee Box Jumps
100m Run
5 Front Squats; heavy
60-90s Rest
Score:
A. Back squat and Row weight
B. Front Squat weight and time
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[eliteaccordion][elitetoggle title=”Tuesday 9.11″]
FIT
15 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s
B.5 Sets (18 Min Cap) Build
Hang Power Clean/RDL x 3 *skill, work bar path
Dumbbell Bench (Neutral Grip) @31X1; x4-6
Rest 90s
C. 3 Sets
Deadlift @ 52X1; x3-6
COMP
15 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s
B. 5 Sets (18 min cap) Build
Clean + Jerk (1+2)
Dumbbell Bench (Neutral Grip) @31X1; x4-6
Rest 90s
C. 3 Sets
Deadlift @ 52X1; 4.3.3
Score:
B. Heaviest Weights
C. Heaviest Weight
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[eliteaccordion][elitetoggle title=”Wednesday 9.12″]
FIT
15 Min Cap
A. Introduction to:
Kicking into handstand or Wall Walk + Hold / Box Hold / Floor Arms only inchworm
EMOM x 6 Sets (24 Min)
B1. See Below Scaling
B2. Bike 30s; Build in speed to a tough last round
B3. 30-45s Dead Bug
B4. 40s Double Unders/Singles
Scaling for B1.
– 1 Wall Walk + 20-30s Hold
– 20-30s Box Handstand Hold
– 4-6 Floor Arms Only Inchworms
COMP
15 Min Cap
A. Introduction to:
Kicking into handstand or Wall Walk + Hold / Box Hold
EMOM x 6 Sets (24 Min)
B1. Kick up x 2-4 attempts working soft wall touch
B2. Bike 30s; build in speed
B3. 30-45s Hollow Rock
B4. 40s Double Unders
Score:
Not a damn thing today – move with purpose on everything.
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[eliteaccordion][elitetoggle title=”Thursday 9.13″]
FIT
15 Min Cap
A. Thacker Warm Up – Snatch; A’s B’s
EMOM x 8 Min
B1. Hang Power Snatch + Overhead Squat (1+5) *stay light and work position
B2. 10-15 Russian KBS *challenging weight
E2:00 x 4 Sets (16 min)
C1. Front Squat @ 32X1; x5
C2. Ring Row @ 31X1; x6-9
COMP
15 Min Cap
A. Thacker Warm Up – Snatch; A’s B’s
B. EMOM x 8 Min
Hang Snatch x 2; build
E2:00 x 4 Sets (16 min)
C1. Front Squat @ 32X1; 4.4.4.4
C2. Strict Pull Ups @ 31X1; x6-9 *Bands allowed
Score:
B. Heaviest weight for the weightlifting portion
C. Front Squat weight
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[eliteaccordion][elitetoggle title=”Friday 9.14″]
FIT
A. 2 Minute Amrap
10 Deadlifts *Heavy
Max Burpees in the time remaining
rest 2 Minutes
x 3 Sets
B. 2 minute amrap
7/7 DB/KB Snatches
Max Plank Walk Outs in remaining time
rest 2 minutes
x 3 Sets
COMP
A. 2 Minute Amrap
10 Deadlifts *Heavy
Max Burpee Box Jumps in the time remaining
rest 2 Minutes
x 3 Sets
B. 2 minute amrap
7/7 DB/KB Snatches
Max Handstand Push Ups in time remaining
rest 2 minutes
x 3 Sets
Score:
A. Weight and reps
B. Weight and reps
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[eliteaccordion][elitetoggle title=”Saturday 9.15″]
FIT
A. 10 Min Amrap
15yd/arm Overhead KB Walk
15yd Slow Bear Crawl/hips down
20-30s Wall Sit
B. 7 Sets (28 min)
30s Double Unders/Singles
30s Rest
30s Scaled Toes to Bar/Ab Mat Sit Ups
30s Rest
30s Bike for Cals
30s Rest
30s Wall Balls/Goblet Squats
30s Rest
COMP
A. 10 Min Amrap
15yd/arm Overhead KB Walk
15yd Slow Bear Crawl/hips down
20-30s Wall Sit
B. 7 Sets (28 min)
30s Double Unders
30s Rest
30s Toes to Bar
30s Rest
30s Bike for Cals
30s Rest
30s Wall Balls
30s Rest
Score:
B. Your range of repetitions from lowest to highest – the goal for this is to be consistent
DBLs 40-47
TTB 15-18
etc…
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[eliteaccordion][elitetoggle title=”Sunday 9.16″]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 4-6
A2. Bent Over Barbell Row @31X1; x6-8
B. For time
10 Goblet Squats *heavy
30 cal row
30 KB swings (55/35)
10 Strict Pull Ups *bands allowed
30 box jumps, step down (24/20)
30 airdyne calories
10 wall climbs/arms only inchworms
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 7.5.5.3
A2. Bent Over Barbell Row @31X1; x6-8
B. For time
10 Full Cleans *tough
30 cal row
30 KB swings (55/35)
10 muscle-ups / Strict Pull Ups/C2B
30 box jumps, step down (24/20)
30 airdyne calories
10 wall climbs
Score:
A. Weights
B. Time
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2018 09 09