• IMG_2682
    19/06/2017

    June 19th – 24th

    Monday 6/19 Warm up 2 sets; Hollow hold to superman x6 Front Foot elevated split squat x6 -use moderate weight Pause Front Squat x3-4 -use light to moderate weight building toward working sets Spiderman Stretch CF Fitness A. Front squat 4×6-8 (reference 5/22 or 6/5) B. 3 Sets, no rest; 20 Hanging...

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  • 16251792_10154608685934597_8802206006233757714_o
    11/06/2017

    June 12th – 17th

    Monday 6/12 Warm up 2 sets; Row 200M Knee stretch + Samson Stretch Counterbalance Squat x8 Handstand practice x30 sec. CF Fitness A. Hang Power Clean + Front Squat 2(1+1) Every 90 Sec x6 sets B. 100 Wall Balls for time Performance A. Pause Clean (at knee) + Clean 78%(1+1) Every 90 Sec x6 sets

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  • 18920987_10155032658219597_508136334498282918_o
    04/06/2017

    June 5th – 10th

    Monday 6/5 Warm up 2 sets; Row 200M Knee stretch + Samson Stretch Counterbalance Squat x8 Handstand practice x30 sec. CF Fitness A. Front squat 4×6-8 (reference 5/22) B. 3 Sets, no rest; 10 Barbell OR DB Thrusters- should feel moderately heavy 14 Wall balls 21 KB swings- should feel heavy Performance...

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  • group2
    28/05/2017

    May 29th – June 3rd

    Monday 5/29 “Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run ***If you are currently in the weightlifting program, it is HIGHLY recommended that you modify this workout! I’d advise cutting the volume in half if you want to get anything out of the training for the rest of the...

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  • 15037075_10101276552535626_1330171518628156548_n
    21/05/2017

    May 22nd – May 27th

    **We will be doing “Murph” for Memorial Day, in which we will have one morning class at 8:30AM!** Monday 5/22 *Reference 5/8/17 for loading in Part ‘A’ Warm up; 2 Sets Row 150M Spiderman Stretch SL Front foot elevated split squat x6 (moderate) Front Squat x4 (pause 1st rep) Handstand...

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