• IMG_2682
    06/06/2018

    Thursday, June 7th

    Jump Rope 2 Minutes -steady Then, 2 Sets; Spiderman Stretch SL Glute Bridge x6/ leg Bodyweight Goodmornings x10 Duck Walk CF Fitness A. Spend 15 minutes on focused mobility work, based on priority. B. Every 6 Minutes x 5 Sets; Run 300M 15 KB Swing 20 Mixed DU’s or 80 Jump Rope Performance  A....

    Read More

  • mattp
    05/06/2018

    Wednesday, June 6th

    Warm Up- 2 Minutes Bike or Row- steady pace Then, 2 Sets; SA Bottom’s up KB Press x6/ arm Hollow Hold x10-15 seconds YTW’s 6-8 each CF Fitness A. Bench Press- Build to a heavy 8-10 B. Assisted Pullups/ Pullup Negatives- Complete 30 total reps in sets of 3-5 reps. C. For Time; 50 DB Thrusters-...

    Read More

  • IMG_0556 (2)
    04/06/2018

    Tuesday, June 5th

    Warm Up- 2 Sets; Row 200M- steady 30 second Shoulder Hang from Cage Samson Stretch Single Leg Glute Bridge x6/ leg Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6 CF Fitness  A. Overhead Squat- Build to a heavy single with good form B. Snatch Grip RDL- 3×5 3 Rounds...

    Read More

  • FullSizeRender (12)
    03/06/2018

    Monday, June 4th

    (Week 4) Warm Up-  Bike 3 Minutes- steady Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 YTW’s x 6 each SL Front foot elevated split squat x6/leg CF Fitness A. Goblet Squat 20RM B. For Time; Row 750M/ 500M 35 Wall Balls 20 Pullups, Jumping C2B Pullups, or Ring Rows Performance A. Back...

    Read More

  • IMG_6040
    28/05/2018

    May 28th – June 2nd

    Monday 5/28, Week 3 Warm Up-  Bike 3 Minutes- steady Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 YTW’s x 6 each SL Front foot elevated split squat x6/leg CF Fitness A. Modified ‘Murph’ For Time; 1/2 Mile Run or 50/35 Calorie Bike 50 Pullups or Jumping Pullups 100...

    Read More

Facebook Auto Publish Powered By : XYZScripts.com