A.

Three sets, not for time, of:

Pistols x 3-5 reps each leg

Rope Climb x 1-2 ascents

Double-Unders x 40-50 reps

B.

In teams of two, partners alternate whole rounds to complete three each of:

25 x Wall Ball Shots

400 Meter Run

A. For Time:

“Tommy Mac”

12 Burpees

12 Thrusters (50kg/35kg)

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Overhead Squats

12 Burpees

12 Thrusters (50kg/35kg)

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Overhead Squats

Hey CFSK Yogi’s!

The amazing Frederique Fouche will be taking everyone through the mid week practice at 7.30pm tonight.

I know its been a bit up and down with our Yoga for the past week or so. But we are back on track!

The teaching schedule for the next week is:

Wed – Frederique

Fri- Mat Chai

Sun – Frederique

Wed – Wallis

Fri – Wallis

We look forward to seeing you on the mat.

]]>A.

Take 20 minutes to build to a heavy Clean

B.

In teams of two, with only one partner working at a time, partners alternate to complete for time 7 rounds each of:

5 x Dumbell Man-Makers (25/15 kg)

A. DB Press 3 x 12 @ 2111 AHAP

Perform Reps from a Split Lunge – Alternate legs at 6 reps

B. In teams of two, with only one teammate working at a time, complete the following as quickly as possible/for time:

1200 Meter Run or Row (400+400+200+200 example)

100 Dumbbell Ground to Overhead (25/15kg)

200 Squats

100 Burpees

1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

]]>A.

Six sets of:

Back Squat

Set 1 – x 3 reps

Set 2 – x 2 reps

Set 3 – x 1 rep

Set 4 – x 3 reps

Set 5 – x 2 reps

Set 6 – x 1 rep

Rest up to 3 minutes between sets

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

3 x Ground to Overhead (60kg/45 kgs) C&J

6 x Toes to Bar

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Kettlebell Swings 24/16kg

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jump Overs 24″/20″ (Can land on Box or clear)

60 seconds of Rest

60 seconds of Squat Thrust

60 seconds of Rest

60 seconds of Anchored Sit-Ups

60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.

Each partner will cycle through until they complete each station three times.

]]>A. Kettlebell Snatch

EMOTM 10mins

Odd 6 x Alt KB Snatch Even 3 x Wall Climbs

B. In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 x Goblet Carry Alternating Reverse Lunges

10 x Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

]]>A.

Three sets of:

Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring Dips x Max Reps

Rest 90 seconds

B.

Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (32/24kg)

A.

Take 15 minutes to build to a heavy Jerk (from the rack)

B.

Four sets for max reps of push press

Against a 2-minute running clock, complete:

Run 300 Meters

Push Press (52.5/35 kg)

Rest 2 minutes between sets

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