Warm-up & Mobility: 15 Minutes Strength: 15 Min to work to a heavy double (2) Conditioning: For total working time (25 min time cap) 12-9-6-3 of – Burpee over bar Power Clean (115/75lb) [...]
Warm-up & Mobility: 15 Minutes Strength: NIGHT OF THE LIVING DEADLIFT!!! Work to a 1 RM Deadlift (in costume if possible) Conditioning: This is optional. If you want more time to hit that 1RM [...]
Warm-up & Mobility: 15 Minutes Skill: Goat day – choose a high skill body weight movement that vexes you and work on it. Choices may include: Double-unders, rope climbs, muscle-ups, pull-ups, [...]
Warm-up & Extended Mobility: 20 Minutes Conditioning: EMOM 21 min – 7 cycles Min 1: 15 KB Swings (24/16k) Min 2: 10 Burpees Min 3: 1 Deadlift @75% of your 1RM Click here to sign up for [...]
Warm-up & Mobility: 15 Minutes Skill: Extended warm-up with barbell/PVC working on being efficient with high rep power/push jerks. Conditioning: For Time: “Whoopie Pie” CFNE 10 – 8 – 6 – 4 – [...]
Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min Power Snatch – climb 10/5 each round, when you miss back off 10-15 lbs and finish EMOM Conditioning: For time: Run 400m 50 Wallball [...]
Warm-up & Mobility: 15 Minutes Skill: Pull up, Chest to Bar and Muscle Up (bar & ring) review and check-in. Many of the CFJC athletes have pull up/MUs for their goals… Where you [...]
Warm-up & Mobility: 15 Minutes Strength: Pause Bench – 1 RM max test or Push-Press 1 RM test Conditioning: “Helen” 3 rounds for time (Rx is ON) of – 400m Run 21 KB [...]
Warm-up & Mobility: 15 Minutes Strength: Clean – 20 min to work up and skill – focusing on the transition from the knee to power position. Climb to something heavy to feel where the pull and [...]
