Wednesday March 7 2018

Warm up 8 deficit pushup …..use yoga blocks or weight plates 10 lat pull up …. if doing it right it will initiate your beat swing  10 ps SL towel drags working the hamstring foam roll posterior chain  repeat towel drag repeat foam roll    STRENGTH Bench Press – 6×8 – 55-65% 1 RM 10…

Tuesday March 6 2018

  CHIPPER TUESDAY STRATEGY 10 REPS 5 RDS  FILTHY FIFIES  50 Box jumps (24/20)MH 50 Jumping pull-ups/ JUMP OFF BENCH OR FLOOR…. CHIN OVER BAR  50 Kettleball Swings (35/26)MW 50PS Steps walking lunge 50 Knees to Elbows/ on rig or floor 50 Push Press (45/35)MW 50 Superman 50 Wallballs (20/14)/ neck issues…. look straight ahead…

Monday March 5 2018

Some of the gals from CFSS getting their sweat on the assault bike    Warm up  10 SASL banded rows 10 beat swings…. keep body tight / hang knees up 10 air squats 5 slam ball burpees over the shoulder toss Strength  front squat 5/0/5 5 rds 6-10 ps single side box step ups with…

Saturday March 3 2018

  Team training at its finest  30 min cap One partner is dragging a sandbag or running 200 m with a mb while the other start down the list.  When athlete 1 come back they take over where Athlete 2 was in the rep scheme  METCOM  “THE TONY” 100 Single Skips   40 Jumping Lunges…

Friday March 2 2018

    warm up for 18.2 For 8-12 minutes, performing the following: 5 Cat/Cow 5 Straight Leg Raises Each Leg 5 Lateral Lunges Each Side 5-10 Front Rack Prep 4-5  MB Cleans Each round, increase the weight on the clean until you get up to a moderate to heavy load. You may need to remove Step…

Thursday February March 1 2018

  18.2 TONIGHT AT 6:00PM DO 18.1 IF YOU DIDN’T DO IT YET AND 18.2 PLUS METCOM OR  WEAK SKILL AND METCOM   18.2  For Time Part A: 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2×50/35 lbs) Bar-Facing Burpees Part B: 1 rep max Clean Time Cap: 12 minutes   METCON “THE MIKE”    20m EMOM  …