Fitness: A.) Make-up lift B.) Teams of 2-3 – waterfall style 10 cal Assault Bike 15 DB Power clean 20 Step up (24/20) 25 Wallball (20/14) 30 Russian KB Swings (1.5/1) 70 single unders Performance: A.) Make-up lift B.) Teams of 2-3 – waterfall style 10 cal Assault Bike 15 Power clean (135/95) 20 Box...Read More
Fitness: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 DB or KB push press (45/35) Burpee Performance: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (95/65) Bar over burpee Competitor: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (155/105) Bar facing burpees C.) 5×3 OHS Build to some heavy sets or max if...Read More
Fitness: A.) 15 min DB and KB clean and jerk practice Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each. Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1)...Read More
Fitness: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Performance: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Competitor: A.) EMOM – 7×1 strict muscle ups or 7×3...Read More
Fitness: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press, DB or KB 10 Step ups 24/20 15 sit-ups 20 cal row Performance: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press (85/55) 10 Box Jump 24/20 15 T2B 20 cal row Competitor: A.) Back...Read More
Fitness A.) 15 min. KB Snatch Practice – Start with Dumbells, then try KB B.) 10 min. AMRAP 16 DB snatch (8L/8R) Run to Grass and back x1 16 DB snatch Run x2 16 DB Snatch Run x3 and so on …….. C.) Mobilit 15 minutes Performance A.) Snatch 3×1 @ 80% or less – Focus...Read More
Normal Schedule at CFP HQ today. Friends and Family at Soldiers Field at 3pm. Grill and Chill will follow! Fitness: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 KB Front Squat (44/26) Performance: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on...Read More
Fitness: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 KB swing 14 WB (20/10) 21 Walking Lunges 28 Mountain Climbers Performance: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 Snatch (95/65) 14 WB...Read More
Fitness: A.) 4 rounds NFT 15 medball slams 4 cal Assault Bike B.) 4 rounds 20 DB snatch – 10 each arm, light enough to do all 10 UB Walking Lunges <——–> Row/Ski – 250m Performance: A.) Snatch – 6×1 at 90% or less B.) 4 rounds 20 DB snatch – 10 each arm, light...Read More
Fitness: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 sandbag or goblet squats 8 Pull-ups Rest 1 Min Performance: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 Thrusters 95/65 8 Pull-ups Rest...Read More
