Archives

Warm-up & Mobility: 15 Minutes Conditioning: For time* – 20 Thrusters (95/65lb) 20 SDHP with KB (30/24k) 20 Push Jerks (same BB) 20 Overhead Squats (same BB) *Every MOM perform 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 sets of 5 reps @75% of 1RM (all worksets at the same weight if possible) – Beginners can use this time to find a [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – Begin with 55% on the bar and perform 1 clean EMOM adding 5/10# each interval until fail Conditioning: 3 RFT of: 20 KB Swing (24/16k) 10 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – Begin with 55% on the Bar and Perform 1 Snatch EMOM adding 5/10# each interval until fail Conditioning: 5RFT of – 10 Power Snatch [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – Overhead complex – work to heaviest possible in 20 minutes. 1 Push-Press, 1 Push-Jerk, 1 Split Jerk Conditioning: 2 RFT with 15 min [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes to find a 3 rep max (or “heavy” for newer athletes) Conditioning: 5 Rounds for time of – 200m Run Weighted 2 Rope [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 10 min work up to weight for metcon, working on bar contact in the power position and using the legs to jump the bar to the receiving [...]

Are you a CFJC member??? (If no, why aren’t you???) If yes, make sure you are in the know by joining our private FB group. Friend me, Lara Sturm (https://www.facebook.com/lara.sturm.7), to [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press: 5-5-5-5 working up to 80% of your 1RM Pause Bench. If you don’t know your 1RM, find a heavy set of 5. Conditioning: [...]