STRENGTH: Turkish Get Up EMOM 1 set every minute for 12 minutes 1 Turkish Get Up + 3-5 presses *Switch arms every minute to complete 6 sets each arm. METCON: 10 minute AMRAP 12 Dumbbell Deadlifts 35/50 (25/40) 10 Farmer Carry Box Step Ups 8 Dumbbell Push Press Great work today, CFS!! 💪🏼💪🏼💪🏼
MetCon: Black and Tan >3 Rounds 9 Toes to Bar 7 Lateral Burpees over bar 5 squat cleans (135/185) >30/21 Cal Row >3 Rounds 9 Toes to Bar 7 Lateral Burpees over bar 5 squat cleans (155/225) >30/21 Cal Row >3 Rounds 9 Toes to Bar 7 Lateral burpees over the bar 5 squat cleans (165/245) ...I guess we’ll find out!
Don’t forget tomorrow we will be having a Strong(Wo)man Clinic! 9 - 11AM! (Regular class at 0700, only.) Come try your hand at yoke carries, tire flipping and more! Bring your friends! (Non members may participate with a signed waiver.) Informal event where we can get together, meet CFS athletes from other classes and get to know your coaches and fellow Fitfam!
Stay all day or just drop by for a short time to say hello. Beverages and light snacks will be provided. All events
SKILL Bar Muscle Up Skill Progression Complete 4-5 sets of 2-3 reps of: Strict Toes to Bar Hip to bar/ Bar muscle up Forward Roll to hang Then: 4 round EMOM Double unders Muscle Up progression 1) 6-10 Knee raises (5 count tempo) 2) 2-5 jumping bar muscle ups 3) 2-5 bar muscle ups Supine Chinese plank (scale to flute bridge) MetCon: 6 minute AMRAP 12 pull-ups 8 DB Devil press (35/50) (50+ 25/40) Oh. It was right...and Thank Goodness!! 😁
Secondary Strength: Jerk (Split or Power) 7 x 1 Complete 7 sets of 1 working Between 85-95%. then, Complete 3 sets of 5-6 reps every 90 seconds. Begin first two working sets between 65-95# / 95-135#. MetCon: 3 Rounds For Time 20 OH Rev. Step Lunge (35/50)(25/40) 30 Goblet Rack Box Step Ups 20 Single Arm Presses (Alternate every 5th rep.)