01/11/13 – “Tail Pipe”

Posted on Oct 31, 2013

1) Squats 5 Sets of 3 Front squat Rest 10 seconds 10 Rolling pistols (5 each leg) or Roll to candle stick or Narrow stance squats Rest as needed 2) Assistance 3 Sets for weight 10 Double KB Front rack rev lunge 10 Double Russian kettle bell swing Rest 1 minute between sets. 3) Finisher […]

31/10/13 – Floor Press –

Posted on Oct 30, 2013

1) Strength 5 Sets of 5 Floor press Rest 10-20 sec 10-12 Ring rows 12-15 Banded Tricep ext Rest as needed between sets. 2) Conditioning AMRAP in 12 Minutes 10 Rounds of “Cindy” Then max Squat thrust box jumps (24/20″) in time remaining. 3) Flexibility Chest stretch 3 minutes each side (coaches choice) 4) Extras […]

30/10/13 – EMOTM –

Posted on Oct 29, 2013

1) Activation Tabata Banded squat hold 2) Pulling EMOTM for 10 Minutes 3 Deadlifts (Moderate -Any style) 2) Conditioning 3 Rounds for time 10 Back squats (Body weight) 20 Toes to bar Run 400m 3) Extras 100x BB Side bends BB Hip thrusts Post scores to Beyond the Whiteboard.

29/10/13 – For Reps –

Posted on Oct 28, 2013

1) Gymnastics/strength With a partner AMRAP in 8 Minutes 5,4,3,2,1 Strict Pull-ups Strict HSPU Alternate work rest after each movement…E.g P1 completes 5 pull-ups then P2 completes 5 Pull-ups then P1 5 HSPU then P2 5 HSPU etc. Once round of 1 is complete start back at 5. 2) Conditioning 5 Rounds for total reps of […]

28/10/13 – Back Squats –

Posted on Oct 27, 2013

1) Squats 5 Sets of 5 Back squats Rest 10 seconds 20m X band walk Rest 10 seconds 20m Farmers carry Rest 2-3 minutes 2) Conditioning For time 21-18-15-12-9 Russian kettle bell swings (32/24kg) BB Jumping squats (20/15kg) 3) Flexibility Couch stretch 3 minutes each side 4) Extras 3 sets of 20m Sand bag walking […]

27/10/13 – Max Double unders –

Posted on Oct 26, 2013

1) How much can you get done in 20 minutes? Strict press (50% body weight) Kipping pull-up L-sit hold Exhaust each movement before moving onto the next resting as needed but trying to complete as much work as possible. Record total reps for SP and KPU and total time for L-sit 2) Conditioning/Skill 2 Minutes […]

New Additions to the CFSK timetable!

Posted on Oct 26, 2013

Starting this week CFSK will be offering additional Open Gym and Weightlifting times. Open Gym times: Tuesday 7.30am-9am Wednesday 1.30-2.30pm Friday 7.30-9am Sunday 11-12noon Weightlifting: Tuesday 6.30-7.30pm – Coach Pip Thursday 7.30 -8.30pm – Coach Oscar Saturday 10.00-11am – Coach Pip THUR WL will be held downstairs in the Main CFSK room. As CFSK continues […]

26/10/13 – Front Squats –

Posted on Oct 25, 2013

1) Squats 3 Sets of 3-5 Front squats Rest 10-20 seconds 8-12 Strict pull-ups or ring rows Rest 2 minutes between sets. 2) Team conditioning In Teams of 3 each complete 3 Rounds for total time of… Row 350m 20 Box jumps (24/20″) 15 Slam ball Zercher squats (AHAP) 10 Tuck jumps on red mat. […]

25/10/13 – 100 Burpees –

Posted on Oct 24, 2013

1) Gymnastics/Stability 5 Sets of 2-3 Skin the cats Rest 20 seconds 10 BB Roll outs Rest 20 seconds 20 Banded Serratus Rest as needed. 2) Conditioning For time 100 Burpees EMOTM begins with 5 Knees to elbows or 1 Rope climb… NOTE: Pick rope climb only if you are capable of sets of 5 […]

24/10/13 – Back Squats –

Posted on Oct 23, 2013

1) Squats 4 Sets of 3-5 Back squats Rest 30 seconds 10 V-sits No rest 20m X-band walk Rest 2-3 Minutes 2) Conditioning 4 Rounds each for time beggining a new round every 3 minutes 20m Walking lunge or 20 Jumping lunges Run 400m 3) Flexibility Pancake splits 3 minutes 4) Extras 5-10 Minutes of […]

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