4-7 Rounds: 20 yds *Discontinue Sprints when time drops below 95% of fastest time.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2016 08 24
Deadlift 1x5 (add 10 lbs to last workout)
Power Snatch 8×2
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
2016 08 22
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5 Press 1 RM
Complete as many rounds as possible in 8 minutes:
Broad Jumps – 4 Reps Seated Dumbbell Press – 8 Reps
*Test your broad jump prior to workout and mark off max distance. You must achieve this distance during the workout for the rep to count.
Complete for time:
Evil Wheels – 100 Reps
2016 08 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.
2016 08 18
DB Power Snatch – 1 RM *Find your 1 RM single arm Power Snatch for both arms using a dumbell.
then…
4x12 DB Step Ups *Alternate legs when performing the Step Ups.
Complete 10 rounds: Lateral Hurdle Hops – 4 Reps 20 yard Sprint *90 seconds between efforts. *For lateral hurdle hops to sprint set up four 16″”-20″” hurdles. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint. *Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
2016 08 17
Complete the following on the minute for 8 minutes: Deadlift – 3 Reps 30″ Box Jump – 3 Reps *For Deadlift, use 80% of your 5 RM. *Box Jumps must be performed by landing with hips above parallel.
Complete 3 Rounds:
Hold the top of a Pullup – 45 Seconds Rest 15 seconds 45 lb Plate Overhead Walking Lunge – 45 seconds Rest 15 seconds Sledge Hammer Strikes – 45 seconds Rest 15 seconds Sprint Full Gasser or 1/2 Gasser Rest 15 seconds
2016 08 15
Its that time of year when we start our Wade's Army campaign. There goal is to raise awareness, fund studies, and support families who have a child fighting against neuroblastoma. This is the most fatal type of pediatric cancer, but still it goes underfunded. This is something that we take very seriously and have been at the top Fundraising Teams for the last 3 years and we expect to do the same this year. There are two ways you support the cause (1) Donate to either our team or a CFSB team members page (2) Create your own campaign page, join our team and your individual fundraising efforts contribute to the team. Make a donation of at least $35 and you will receive your Wade's Army uniform. Join our team here
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)
Barbell Thruster 2 RM
Complete 6 rounds for time: Hang Power Clean @ 75% of 1 RM – 3 Reps 5-10-5 yd Sprint Rest 90 seconds *For Hang Power Cleans, Amateurs use 75% of body weight. *Alternate change of direction each round for 5-10-5 yd Sprint.
2016 08 14
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Power Clean 2 RM Single Arm DB Bent Over Row 3×12
Evil Wheels – 100 Rep Buy In
-then-
3 Rounds of:
Double Unders – 25 Reps DB Power Snatch – 25 Reps (any side) Ball Slams – 25 Reps
2016 08 11
Complete 4-7 efforts: Sprint 40 yds *When your sprint drops below 95% of your fastest 40 yd time, discontinue sprint efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5, 5, 5 Bench Press 3×5 @90% 5RM DB Bench Press 1 x Max Reps, use a heavy weight that allows 10-15 Reps.
2016 08 10
Deadlift 1x5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Pull Ups 3 x Max Reps DB Farmer Carry AHAP 4 x 25 yards
Complete 6 Rounds for time:
Power Snatch – 3 Reps Burpee with Vertical Touch – 6 Reps Dip – 9 Reps *For Burpees, measure a jump touch prior to the DWOD. Use this as your target for each rep throughout the workout.
2016 08 08