KettleBell/Function: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time: 30 Wallballs (20/14) 25 goblet Squats (44/26) 20 Wallballs (20/14) 15 DB KB Front Squats (44s/26s) 10 Wallballs (20/14) 5 KB OHS (44/26) Perform/RX: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time:...Read More
The Minnesota Power Pull is the official Minnesota Indoor Rowing State Championship.The 2015 Regatta will be on Saturday, February 28.A few of our very own CFP’ers will be competing! If you like rowing and are interested in participating in The Minnesota Power Pull please join our event group on Facebook here, or notify Coach Nic...Read More
KettleBell/Function: A.) work up to heavy L/R Turkish Get up. B.) 4 rounds 10 Strict Pull-ups (Scale up to C2B) 10 DB or KB Snatch (5L/5R) (44,26) 10 HR Push-ups 20 Air squats Perform/RX: A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 or…… Make up lift / skills practice B.) 4 rounds 10...Read More
Kettlebell/Function: A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 20 min AMRAP 500 m row 30 Step ups 30 Burpees 30 KB Thrusters Perform/RX A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 20 min AMRAP 500 m row 30 Box Jumps (24/20) 30 Burpees 30...Read More
KettleBell/Function: A.) 8 min. EMOM Odd – KB Press 3 (R/L) Even – 30 DU’s B.) 10 min AMRAP 10 Double KB DL 20 Walking Lunges 30 DU Perform/RX A.) 8 min. EMOM Odd – 5 Push Jerks (from ground) Even – 30 DU’s B.) 10 min AMRAP 10 DL (185/125) 20 Walking Lunges 30...Read More
So you’re headed for warmer weather! The sun, the sand, the cocktails, and the excuses you find to stop your fitness regimen for 7 straight days. Yeah… I’m calling you out. We’ve all done it. It’s spectacularly easy to find ways to skip your workout while on vacation. Sometimes we even make a conscious decision...Read More
“GTG” (Grease the Groove) is going to be the final piece to add to your open prep during the next couple of weeks. GTG is one of many ways to develop a ton of quick strength. This will be great considering we have two and a half weeks before the open starts. If you are...Read More
Function/Kettlebell A.) KB-OHS – 5×3(L/R) B.) 5 rounds 5 Double DB Hang Snatch 15 Wallballs (20/14) (WallBall Shots if knee Issues) Perform/RX A.) Snatch + 3 OHS – 5×1(complex) B.) 5 rounds 5 Power Snatch (135/95) 20 Wallballs (20/14) Compete – 5×1(complex) B.) 5 rounds 5 Power Snatch (165/105) 20 Wallballs (25/16) Read More
Kettlebell/Function: A.) Back Squats – 5×3@ 80%– Pause 1st rep 3 sec. B.) 12 min AMRAP 15 Step ups 12 STO w/KB or DB 9 Sit-ups Perform/RX A.) Back Squats – 5×3@ 80% – Pause 1st rep 3 sec. B.) 12 min AMRAP 15 Box Jump (24/20) 12 STO (95/65) 9 T2B Compete: A.) Back...Read More
