01/06/14 – CFSK WOD –

Posted on May 31, 2014

Met-con A. AMRAP in 8 Minutes 1,2,3,4,5,6…etc DB snatch each side Slam ball Squats each side (AHAP) Rest 4 minutes B. AMRAP in 8 Minutes 1,2,3,4,5,6…etc Slam ball Over shoulder (AHAP) DB Reverse lunge steps each side (AHAP) Rest as needed C. For time Prowler 60m @ BW    

01/06/14 – PTT –

Posted on May 31, 2014

A. Yoga class at 11am. NOTE: This is not a typo, come in, stretch, move and relax! There is no more work to be done this week.    

31/05/14 – CFSK WOD-

Posted on May 30, 2014

Gymnastics strength A. Active hang from bar x20 seconds or Strict pull-up x5-10 @30X1 A2. Bent over lat stretch x40 seconds x3-5 Met-con C. 60 seconds on 60 seconds off x10 15 Burpees   10 Step down box jumps   5 Toes to bar   ..Start each round where you finished last.  

31/05/14 – PTT –

Posted on May 30, 2014

MOVEMENT PREP A. Wrist Prep B. Ido banded shoulder mobilization C1. 3 Sets  with a partner of P1 60m Prowler or sled walk heels down P2 OHS hold empty BB C2. 3 Sets with a partner of P1 20 Hollow rocks P2 Hip thrust hold empty BB D1. Perform 2 sets of 3 of each […]

30/05/14 – CFSK WOD –

Posted on May 29, 2014

Weightlifting A1. Front squat x5 @30X1 A2. Roll to candle x10 Rest 2 minutes x5 Met-con A. For time @95% – Very hard effort 15-12-9-6 DB thrusters (20/15kg) Sand bag carry 60m

30/05/14 – PTT –

Posted on May 29, 2014

ACTIVE RECOVERY A. 45-60 Minutes Air bike/Row/Sled pull/Animal walks -Pick 1-2 of the above and alternate between them for 45-60 minutes -Preferably perform earlier in the day B. Yoga or Mobility 60 minutes    

29/05/14 – CFSK WOD –

Posted on May 28, 2014

Basic Gymnastic Strength A. Hollow rock or hold x60 seconds Rest 60 seconds x5 Met-con – Grinder A. AMRAP in 12 Minutes @ slow controlled pace 3 Wall climbs 3 TGU e/s 3 Burpee box jumps (30/24″) 60m Overhead carry (DB or KB x2) – This is approached at a steady pace for each movement […]

29/05/14 – PTT –

Posted on May 28, 2014

MOVEMENT PREP A. Banded shoulder distraction B. Wrist Prep C. Active hang from bar x20 seconds Rest 20 seconds x5 D. Perform 3-5 of each movement twice through complex BTNP Press in split or dip Dip drive Jerk -Use an empty BB TESTING PART ONE A. Jerk (split or power) single in 10 minutes B. […]

28/05/14 – CFSK WOD –

Posted on May 27, 2014

Weightlifting A1. Sumo deadlift x5 @30X1 A2. Side to side squat x10 Rest 2 minutes between sets -Working to a heavy weight for the day, not max Met-con A. 2 Sets at @80-90% constant pace   60 seconds Russian KBS (Pick weight, tough but unbroken) Rest 60 seconds 60 seconds Over box jumps (24/20″ – […]

28/05/14 – PTT –

Posted on May 27, 2014

MOVEMENT PREP A. Once through the below movements A1. Deck squat x10 A2. Skiers x10 – Keep knees stationary and swivel hips from side to side, Glutes should lower to around knee height A3. Cossack squat x10 stand up between reps A4. Side to Side squat x10 (cossack staying down low as possible with hips) […]

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