If you haven’t yet, please check out the CFP Strength page. The CFP Strength program is an optional strength program for members looking for a clear cut no nonsense approach to get STRONG. The prescription for the Strength Training program will change daily. Somedays the strength program will be prescribed before the daily WOD, other days vice versa. You will also see additional speed/agility drills and accessory work. It would be ideal to split the daily WOD and strength training sessions into two separate sessions. You may complete the strength program in the Progression room when it isn’t in use or during any open hour at the gym. The strength program should not interrupt any regular classes going on! -Stay strong, drink milk, eat your steak and onions ~Matt
Fitness
A. Kettlebell Snatch Progressions
B. AFAP
21 – 15 – 9
Kettlebell Snatch or High Pull/Right Arm
Kettlebell Snatch or High Pull/Left Arm
42 – 30 – 18
2 Arm Russian Swings
Performance
A. Kettlebell Snatch Progressions
B. AFAP
21 – 15 – 9
Kettlebell Snatch/Right Arm
Kettlebell Snatch/Left Arm
42 – 30 – 18
2 Arm Russian Swings
@ 1.5 pood/1 pood
Sport
A. EMOM – 10 Mins
Even – 3 x Deficit HSPU
Odd – 3 x Hang Squat Snatch
B. AFAP
9 – Muscle-ups
21 x Kettlebell Snatches Right Arm
21 x Kettlebell Snatches Left Arm
7 x Muscle-ups
15 x Kettlebell Snatches Right Arm
15 x Kettlebell Snatches Left Arm
5 x Muscle-ups
9 x Kettlebell Snatches Right Arm
9 x Kettlebell Snatches Left Arm
@ 1.5 pood/1 pood
Optional Accessory
Durability
GHD Sit-ups – 3 x 15
GHR – 3 x 15
Banded Pull Aparts – 3 x 30
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