Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5, 5 Press 5×1 (Use 90% of 1 RM Press)
Complete 6 rounds for time: DB Power Snatch 55/35 – 8 Reps (alternating) Dips – 10 Reps Row – 20 Calories Rest 45 seconds
2015 06 07
Don't forget tomorrow is our Bring a Friend Day at Whole Foods. Things get kicked off at 11:00am so make sure you and your friends show up at least 15 minutes early. Hope to see everyone out there!
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes.
Death by Power Clean and Burpee Pull Up:
Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2 Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps. *For Power Clean, use bodyweight.
Complete: Evil Wheels – 100 Reps
2015 06 04
Join us for an EPIC Bring A Friend Day at Whole Foods this Saturday June 6th. My goal is for all of you to go tell 2-3 of your friends about the event if you haven't yet.
5-8 Rounds, Max Effort 30 yd Sprints
*Sprints will be stopped when time drops below 95% of fastest time. For example if you run a 4.00 sec 30yd sprint you will continue with your sprints as long as your time stays below 4.20 sec, once you go about that mark your sprinting is done. The only way to develop to speed is to operate at a high percentage of your best time. Replace sprints with Squats, if your 1RM is 300lbs doing singles at 225lbs isn't going to get you better at doing 1RMs.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg (suggested weight 40% of Back Squat 1 RM) Floor Press 5, 5, 5
2015 06 03
Deadlift 1x5 (add 10 lbs to last workout)
Power Snatch 6×2 Use 85% of your Power Snatch
Complete 5 rounds: Handstand Hold – 30 seconds Handstand Push Up – Max Reps Hold Top of Pull Up – 30 seconds Strict Pull Up – Max Reps Dip Support – 30 seconds Dip – Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.
2015 06 01
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 95% of Back Squat 1 RM from 2015-05-15) Press 5×5
Complete as many rounds as possible in 10-15 minutes (depending on time):
Front Squat – 3 Reps 15′ Rope Climb – 1 Rep Deficit Push Ups – 10 Reps *Use 1.25 x bodyweight for Front Squats. *Perform Deficit Push Ups with feet and hands on 45 lb bumper plates.
2015 06 01
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
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
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