A.  Speed/Agility 5 x Sets – 20 x Lateral Bounds @ 24inch/20inch w/1 Min Rest  5 x Sets – 10 x Box Jump rebounds @ 24inch/20inch w/1 Min Rest (Start on top of the box)   B.  STRENGTH (Day 2/Week 3) Clean & Jerk – 4 x 3 Power Cleans from Low Blocks – 3...Read More

Fitness  A1.  Back Squats – 4 x 6  A2.  Pull-overs – 1 x 20  B.  2 Rounds AFAP  10 x Reverse inch worms  15 x Pull-ups  20 x Push-ups  25 x Divers  30 x Back Squats  Performance  A1.  Back Squats – work up to a heavy 3 rep max  A2.  Pull-overs – 1 x 20 ...Read More

This guy obviously doesn’t come to CFP’s KB Class 5:30 INTERMEDIATE KB A. 3 RDS Double KB PRESS, SQUAT LADDER 1-5 1 round will consist of 1 Press, 1 Squat, 2 Press, 2 Squat, 3 Press, 3 Squat, 4 Press, 4 Squat, 5 Press, 5 Squat rest as needed B. 5 RDS AFAP 5R/5L: snatch...Read More