Weightlifting: 3 Position Squat Snatch: 5 sets building from 50-65% Weightlifting: First rep is from the power/high hang position (hips slightly back, no drop in chest, knees out, 2-3″ dip), second rep is from the hang at the top of… Read more »
Gymnastic Strength: 5 Sets: 1 Rope Climb 5-10 Strict Pull Ups Rets 90s Gymnastic Strength: Today we’re going to focus on the rope climbs and spend 5-10 minutes working on the foot brake. Then we will perform 5 working sets… Read more »
Weightlifting: Jerk work: 5×2 of 1 Jerk Drives + 1 Split Jerk @ 70% Weightlifting: We will be doing one Jerk dip and drive, followed by one split jerk, and repeating it once more before racking the barbell. Jerk drive:… Read more »
Strength: Bench Press 4×2 at 88-92% of 1RM Bench Press – we have a little bit of wiggle room, but all 4 sets should be challenging and there shouldn’t be a dramatic difference if we build on our sets. Conditioning:… Read more »
Strength: Front Squat 4×4 Building from 60-75% 1 Rep at 53X1 1 Rep at 5XX1 2 Reps at normal Tempo Today’s squats will have 3 different tempos. First rep will be performed with a 5 second negative and a 3… Read more »
Come join us for Open Gym from 1000-1200!
*Today is the CFW Fall Competition! No classes will run today, good luck to those competing, and please come out and cheer your friends and CFW Family on as they attack the workouts!*
Conditioning: For time: Run, 1 mi 50 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 40 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in 30 Kettlebell Swings, 70/53 lbs 20 Burpee Box Jump Overs No time cap for the workout but… Read more »
Weightlifting: 4 rounds for quality of: 2 Drop Snatches 2 Snatch Balances 2 Overhead Squats Weightlifting: Our target percentages about 55-60%, however this will vary based on comfort and mobility dropping into the squat. Our goal is to quickly drop… Read more »
Coach Bill’s Skill Day: 3 rounds for quality of: 6/side Kettlebell Windmills & Wall Facing Handstand Hold, 30 secs Rest 2 mins Gymnastic Strength today is brought to you by Coach Bill. Introducing the Kettlebell Windmill (3×6/side, 12 total) for… Read more »
Pause Deadlift- 4×5 at 75-80%, 1 second pause 1″ off ground.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
AMRAP 4 20 Burpee Pull Ups | Jumping Pull Ups | Burpees Max Single Arm DB Hang CLean and Jerks 50/35 |35/25 | 25/15 Rest 2 minutes AMRAP 4 20 Single Arm DB Hang CLean and Jerks Max rep burpee pull ups
Workout – two 4 minute AMRAPs in which we’ll switch the order after our rest. You can alternate DBs however you’d like, but odds are you shouldn’t exceed sets of 5 on one arm before switching.
