Clik here to view.
Saturday 5.21.22
Workout of the Day With a Partner For Time: Run 800m (tandem with one medball) 150 Med Ball Cleans (while partner holds plank or handstand hold) Run 400m (tandem with one med ball) 100 Burpees (while...
View ArticleClik here to view.
Sunday 5.22.22
Workout of the Day STRENGTH Push Press 1-1-1 Notes Work up to a heavy single Push Press taken out of the Rack. Only go as heavy as you can maintain a solid midline on. METCON 15:00 AMRAP 6 CTB Kipping...
View ArticleClik here to view.
Monday 5.23.22
Workout of the Day SKILL REVIEW The Kettlebell Swing METCON Every 6:00 for 5 Rounds: 20 Kettlebell Swings 60 Double Unders 30/24 Calorie Row Notes Use a heavy Kettlebell today and go unbroken on the...
View ArticleTuesday 5.24.22
Workout of the Day STRENGTH Shoulder Press 1-1-1-1-1 Notes Work up to a heavy single today! Talk to your coaches about what your goal weight is and they can help you with a plan of attack. Make sure to...
View ArticleClik here to view.
Wednesday 5.25.22
Workout of the Day STRENGTH Back Squat 1-1-1-1-1 Notes Work up to a heavy single today! Talk to your coaches about what your goal weight is and they can help you with a plan of attack. Make sure to...
View ArticleClik here to view.
Thursday 5.26.22
Workout of the Day STRENGTH Bench Press 1-1-1-1-1 Notes Work up to a heavy single today! Talk to your coaches about what your goal weight is and they can help you with a plan of attack. Make sure to...
View ArticleClik here to view.
Friday 5.27.22
Workout of the Day STRENGTH A1: Bench Supported SA Bent Over Row 3x10e A2: FFE Reverse Lunge 3x10e Notes Perform three progressively heavier sets on the two exercises. The Lunges should have a roughly...
View ArticleClik here to view.
Saturday 5.28.22
Workout of the Day METCON “DT” Five rounds for time of: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 reps Notes Competition loads for DT are 155/105. The limiting factor for many people will...
View ArticleClik here to view.
Sunday 5.26.22
Workout of the Day METCON 35 Minutes for Quality: Sandbag Carry 270m 3 Rounds: 15 Sit-Ups 30 Double Unders KB Farmer’s Carry 130m 500m Row, 1000m Erg Bike or 400m Ski Erg Notes Move through today’s...
View ArticleClik here to view.
Memorial Day Murph 2022
Workout of the Day “MURPH” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Notes Over 130 CFSBKers will take on our 15th annual Memorial Day Murph event benefiting K9s for...
View ArticleClik here to view.
Tuesday 5.31.22
Workout of the Day ASSISTANCE 4 Sets of: 15-25 Crossover Symmetry Face Pulls :30e Static SA KB Suitcase Hold METCON I did Murph! EMOM 20:00 A: :40 Row Calories B: :40 SA OH Walk (L) C: :40 SA OH Walk...
View ArticleClik here to view.
Wednesday 6.1.22
Workout of the Day METCON E2MOM X 15 Sets 1 Deadlift 30 Double Unders Notes This is a redo from 4.18.22′s programming. If you’re feeling good go heavy. If you’re still recovering from murph use a...
View ArticleClik here to view.
Thursday 6.2.22
Workout of the Day ASSISTANCE A1: DB Z Press 4×8-12 A2: SA Bench Supported DB Row 4×8-12 B1: Seated Lateral Raises 3×8-12 B2: Biceps Hammer Curls 3×8-12 Notes Superset the Z Presses and Rows before...
View ArticleClik here to view.
Friday 6.3.22
Workout of the Day STRENGTH Barbell Floor Press 10-10-10 Notes In no more than 5 total sets, work up to a heavy 10 on the floor press. Use a 3-2-1-2 Tempo on your reps. METCON For Time: 30 Kettlebell...
View ArticleClik here to view.
Saturday 6.4.22
Workout of the Day STRENGTH Two second Pause Squat 3-3-3-3-3 Notes In no more than 8 total sets work up to a technically sound pause triple on the squat. Lower yourself under control, hold the bottom...
View ArticleClik here to view.
Sunday 6.5.22
Workout of the Day Every 5 Minutes for 5 Rounds perform: 10 T&G Power Cleans Run 400m Notes The Power Cleans should be touch and go reps and can either stay at the same weight or build through each...
View ArticleClik here to view.
Monday 6.6.22
Workout of the Day STRENGTH Pause Front Squat: 3×4 @ 21×1 tempo @ 7/10 RPE Notes Work up to a set of 4 that feels like a 7/10 effort. Then complete 2 more sets at that weight. Make note of what you do;...
View ArticleClik here to view.
Tuesday 6.7.22
Workout of the Day METCON EMOM 16:00 A. :40 bike @ 70-80% B. 5-10 Glute Bridge DB/KB pullover @ 3 sec reach C. 5 ball slams + 20 sec goblet squat hold (using ball) D. :20 plate hops, as fast and...
View ArticleClik here to view.
Wednesday 6.8.22
Workout of the Day STRENGTH SUPERSET A1) Romanian DL 3 x 6-8 Notes @ 7/10 RPE Use today to set a moderately heavy work weight that you’ll do a volume build on for next two weeks. A2) Incline Dumbbell...
View ArticleClik here to view.
Thursday 6.9.22
Workout of the Day STRENGTH SUPERSET A1) Rear Foot Elevated Split Squat 4x 6-8 each @ 3111 tempo A2) Chin-ups 4 x 4-8 reps @ 3111 tempo Notes Find a Chin-Up variation that allows you to work ON TEMPO...
View Article