6:00 PM KB CLASS A. 4 LADDERS PERFORM 3 DOUBLE KB PUSH-PRESS, 3 PULL-UPS, 4 DBL KB PP, 4 PULL-UPS, 5 DBL KB PP, 5 DBL KB FS, 5 PULL-UPS, START OVER AT 3. B. 10 EMOTM 6 R/L SNATCH C. 3 X 1 MIN. DBL RACK HOLD 1 MIN. RESTRead more
Announcements: CFP will only be having one class at 10 am on Labor Day, we’ll be back to normal schedule for the remainder of the week. THE WHOLE LIFE CHALLENGE IS BACK! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness A. EMOM – 10 Mins Even – 10 x Russian Swings Odd – 5 x Hip Bridges B. 10 Min AMRAP 10 x Ball Slams 10 x Squats 10 x Push-ups Performance A. EMOM – 10 Mins 1 + Snatch + 2 x OHS B. 10 Rounds AFAP 10 x OHS @ 75lb/55lb 30 x Double-unders Sport A. EMOM – 10 Mins...Read more
10:00 AM KB A. 5 RDS SINGLE KB CHAIN COMPLETE 5 TIMES WITH EACH HAND -1 H SWING -CLEAN -PRESS -SQUAT -1 H SWING -SWITCH HANDS B. 10 EMOTM -12 2-HAND SWINGS -PLANK HOLD FOR UNTIL TOP OF MINUTE Read more
Announcements: CFP will only be having one class at 10 am on Labor Day, we’ll be back to normal schedule for the remainder of the week. THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price http://www.youtube.com/watch?v=LVA9AvEkVgM&feature=share&list=UUdpRrq6tiswqniLQu54djvw Fitness A. 4 Sets NFT 8/8 x Bulgarian Split Squat 45 Sec Rest 8-10 x Strict Pronated Pull-ups 45 Sec Rest B. 3K Fartleck Run (6 times around the block) Performance A1. Front Squats – 5 x 5 A2. Push Press – 5 x 5 w B. 3K Fartleck Run (6 times around the block) Optional WOD HotShot WOD 6 Rounds AFAP ...Read more
A.) Power Jerks – 5×2 (push the weight) B.) Snatch – work up to an 80% single – Continue until you miss Clean and Jerk – Work up to an 80% single – Continue until you miss Not necessarily a Max day but a good day to take up the weights into the 90-95% range C.) Back Squats – Work up to a heavy Triple – No misses, should take 6-7 sets If you’ve squatted more than 3 times Clean grip Dead lifts – 4×3 @ your 1rep max clean Mobility – 10 minutes Minimum Hollow Rocks – 100 Answer to Thursdays Question of the day – Nicu Vlad of Romania Read more
