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

A.  STRENGTH (DAY 1/Week 3)  Strict Press – 3 x 10  Bench Press – 3 x 12  Bentover Rows – 2 x 14  Straightbar Curls – 2 x 10  Back Squats – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-overs – 1 x 20  Stationary weighted lunges – 3...Read More

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A.  STRENGTH (Day 5/Week 2) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  DB Curls – 2 x 10  Back Squat – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-over – 1 x 20  Weighted Sit-ups – 3...Read More

http://www.youtube.com/watch?v=mSsn6I1BMYg Fitness – Performance  A.  “Spealler Special”  1 – 10 Ladder of Clean&Jerks  w/ 1 x round of Cindy between each set ending with Cindy (10 rounds total)  5 x Pull-ups, 10 x Push-ups, 15 x Squats  Performance @ 135lb/95lb  -Post results under comments   Sport  A.  AFAP  1 – Bar  2 x Muscle-ups  10...Read More

Lunging? Karate? Man Tights? 10:00 AM A. 5 ROUNDS SINGLE BELL CHAIN 5R/5L of the following chain: snatch, press, clean and press, switch hands. Use snatch weight bell. Rest 60-90 sec. between rounds   B. 10 MIN. EMOM Alternate between the following movements at the top of each minute: 12 2-hand swings (1-2 bells heavier than...Read More

A.  STRENGTH (Day 4/Week 2) Snatch – 4 x 3  Power Snatch (Low Blocks) – 3 x 3  Snatch Balance – 3 x 3  DB Power Snatch – 3 x 5 (R/L)  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 10  B.  Gym WOD only  -Post...Read More

Fitness  A.  Push Press – 3 x 8  B.  Betty Scaled  5 Rounds AFAP  12 x Wallball Push Presses 20 x Box jumps/Step-ups  Performance  A.  5 x 2 – Push Press + Push Jerk  B.  Betty  5 Rounds AFAP  12 x Push Presses @ 135lb/95lb  20 x Box Jumps/Set-ups @ 24inch/20inch  Sport  A.  EMOM –...Read More