PLEASE BE CAREFUL DRIVING! It will be icy on the roads 9:30am-10:00am Mobility 10:00am-2:00pm Open Gym 12:00pm-1:00pm Olympic Lifting Open Prep Take one hour and work on mobility, a movement that you don’t have in your skill set, or light cardio work. With the Open right around the corner, we
For Time: Power Snatch 75/55, 50-reps Push up, 50-reps Pull-up, 50-reps Toes-to-Bar, 50-reps Burpee-to-a-target 6″ above your reach, 50-reps Box Jumps 24″/20″, 50-reps (Time Cap: 20-minutes)
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3
15 Rounds for reps :45-seconds of work :15-seconds of rest ***Coach will roll a big die and the number that is rolled will decide which movement will be executed for that round. I.E. if the coach rolls a 1, you will bear crawl forward and backward for the entire :45-seconds.
Every minute on the minute for 30-minutes Odd Minute Muscle-up (Bar or Rings) 5-reps Even Minute Double Under 50-reps
Complete as many reps as possible 3-minutes Back Squat 185/125 1-minute Rest 2-minutes Front Squat 135/95 1-minute Rest 1-minute Overhead Squat 95/65
Sunday 1.8.2017 Rest Day Interviews will be taken at CFDF at 2:00PM. If you would like to participate in our video that will also be apart of future commercials, please be at the box at 2:00PM sharp. What do I wear? -You can wear normal/casual dress. We won’t be
Mobility 9:30am-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 12:00-1:00pm
6 rounds 115/75 sumo deadlift high pull, 12-reps Row 200-m If you drop the bar during the sumo deadlift high pull, you must do 3-bar facing burpees. (Time Cap: 12-minutes)
Complete as many rounds and reps as possible in 20 minutes of: • 25-ft. overhead walking lunge • 8 burpees • 25-ft. overhead walking lunge • 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled: • 25-ft. rack lunge • 8 burpees • 25-ft rack lunge •