July 9, 2014

BLOG

MONDAY 220719

Aerobic Conditioning Day

For time in Pairs (complete in any order)-

100 Wall Balls, 100 cal A/B,
800m run (together),
200 Double Unders,
100 Box Step Overs-

Scale distances and reps if necessary, single skips for DU’s- Must complete each section in full before moving on.

STRENGTH AND SKILLS FOR NEXT WEEK

Check out next week’s strength and skill moves everyone.

This week we start back on the SWOLE train and hit up some high rep back squats and push presses. Conditioning wise we take on some more longer workouts with some classic CF style puke inducers thrown in for good measure. Happy dayz. 

Time to get after it. Have a great week of exercising. 

Monday- Long team workout

Tuesday- Back Squat, Partner Workout

Wednesday-  Weightlifting Wednesday

Thursday-  Deadlift, 2x6min AMRAP

Friday- Push Press, Classic CF Triplet

FRIDAY 190719

Strength/Skills

4 Rounds NFT-

A1) Double DB Neutral Grip Bench Press@31X2 Tempo-
A2) 30 Seconds RingRow Hold-
A3) 60m Front Rack KB carry (30L/30R)

Conditioning

5 Rounds for time:

24 Air Squats,
24 Push Ups,
24 BW Lunges,
200m Run

THURSDAY 180719

Strength/Skills

Thruster (from Rack)- Build to a comfortable 5 for the day. 

Conditioning

EMOM- 12-

Odd- 5 Thrusters@50/35,

Even- 10 C2B Pull Ups (or regular pull ups, or jumping pull ups with a negative)

WEDNESDAY 170719

Strength/Skills

Hang Power Clean- 5,5,5,5,5-

Build to a medium/heavy set TnG with solid form

Then:

Press From Split Position- 6,6,6,6,6

Then:

Front Rack KB Reverse Lunge- 8-10 Each leg@21X1 Tempo