01/07/14 – CFSK WOD –

Posted on Jun 30, 2014

UPPER BODY PUSH/PULL – HORIZONTAL A. 5 Rounds for weight and reps… Floor press BW @20X1 x Max reps Ring row feet elevated x Max reps @20X0 FLR on rings x60 seconds – No rest between movements rest as needed between rounds MET-CON A. 2 Rounds for time 25 Ball slams 25 Burpees Rest 60 […]

30/06/14 – CFSK WOD –

Posted on Jun 29, 2014

SQUATS A. EMOTM for 10 minutes 3 Back squats @30X1 -Start at moderate load add weight each minute MET-CON – PARTNER B. AMRAP in 20 minutes working with a partner 2,4,6,8,10 Pistols (Alternating) 2,4,6,8,10 Russian KBS (AHAP) Alternate work/rest with partner after every set of Russian KBS…P1 2 pistols 2 KBS P2 2 pistols 2 […]

29/06/14 – CFSK WOD –

Posted on Jun 28, 2014

UPPER BODY PUSH/PULL – VERTICLE A1. Strict press x5 @31X1 A2. Strict pull-up x10 Rest 60 seconds x5 MET-CON “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate […]

29/06/14 – PTT –

Posted on Jun 28, 2014

Today is a chance to get outdoors and do something a little different. ACTIVE RECOVERY – HILLS A. Head to a very hilly area and trek for 90 minutes and if you have a weight vest or weighted pack feel free to throw it on. This should be 90 minutes of constant work and movement. […]

28/06/14 – CFSK WOD –

Posted on Jun 27, 2014

WEIGHTLIFTING A. EMOTM for 10 minutes Clean pull+Power clean MET-CON – PARTNER A. For time in pairs Row 2km->Partner hold front rack (80/60kg) 80 TTB->Partner hold inverted hang from rings 60 Over box jumps->Partner hold top of deadlift (100/70kg) 400m Run together each with a sandbag -May break up as needed. – Must clear box […]

28/06/14 – PTT –

Posted on Jun 27, 2014

  Still sticking to the de-load week this session although intense will be very low in volume comparative to normal weeks. Spend time at the end of this session on mobility and stretching to get you ready for coming weeks of training. P — MOVEMENT PREP A. Spend 10-15 minutes on mobility B. You will […]

27/06/14 – CFSK WOD –

Posted on Jun 26, 2014

MOVEMENT PREP A. Wrist prep B. For 8 minutes 10 Dislocates with band 10 Band pull a-parts 10 Whippets 10 Banded OHS WEIGHTLIFTING A. EMOTM for 10 minutes High hang snatch pull+High hang snatch+OHS -Keep weight light/moderate MET-CON A. For time 10-8-6-4-2 DB Hang muscle snatch (AHAP – each side) Ring dips Run 120m after […]

27/06/14 – PTT –

Posted on Jun 26, 2014

COMPLETE REST A. Spend some time on mobility or get in for a yoga session.  

26/06/14 – CFSK WOD –

Posted on Jun 25, 2014

STATIC STRENGTH A. With a running clock. Arch body straddle hold x60 seconds Rest 60 seconds x3 – Toes pointed only just off floor and external rotated, abs tight, arms overhead and lifted. PULLING B. Sumo deadlift x5 @30X1 Every 2 minutes for 10 minutes – Work up to a weight first then use weight […]

26/6/14 – PTT –

Posted on Jun 25, 2014

MOVEMENT PREP A. Spend 10-15 minutes on overhead mobility and anything else tight B. Wrist prep C. Banded shoulder distraction D. 3 Sets for quality Ring row x10 L-sit x20 seconds Scap push-up x10 EST A. In pairs complete for time Row 3km (Partner Hold Front Rack 80/60kg – From floor) 100 TTB (Partner Hold […]

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