CFSTK Laneway & At Home Fitness 01/10/20

Posted on Sep 30, 2020

Thursday Laneway. A. 15m working through; Snatch Pull + Low Hang Power Snatch + Snatch* Int should make this Power Snatch into OHS B. 10m AMRAP 2 Rounds of: 2 Power Snatch 2 Overhead Squats 2 Rounds of: 4 Power Snatch 4 Overhead Squats 2 Rounds of: 6 Power Snatch 6 Overhead Squats Continue adding […]

CFSTK Laneway & At Home Fitness 30/09/20

Posted on Sep 29, 2020

Wednesday Laneway. A. 15m working through; Snatch Pull + Low Hang Power Snatch + Snatch* Int should make this Power Snatch into OHS B. 10m AMRAP 2 Rounds of: 2 Power Snatch 2 Overhead Squats 2 Rounds of: 4 Power Snatch 4 Overhead Squats 2 Rounds of: 6 Power Snatch 6 Overhead Squats Continue adding […]

CFSTK Laneway 29/09/20

Posted on Sep 28, 2020

Terrible/Terrific Tuesday Sept 29th Warm Up: 400m Run/90s Light Cardio 5 Inchworms w’ P/Up 10 Perfect Stretch (5 E/S) 60s Wall Facing Front Rack Stretch (insert video) Then: 3min AMRAP at moderate pace of: 4 Squat Jumps 3 Push Ups 2 DB Thrusters (2 E/S) A. 3 RFT; 50 Wall Balls 40 Box Jumps 300m […]

CFSTK Laneway 28/09/20

Posted on Sep 27, 2020

CFSTK Laneway Monday Sept 28th If you are training in the Laneway, please bring your DB for W/U. Please arrive 10-15mins prior to W/U. Warm Up: 400m Run or 90s Light Cardio 10 Air Squats 10 Reverse Lunge 10 Push Ups Then: 2-3 sets of: 5 SA DB Deads 4 SA DB Hang Cleans 3 […]

CFSTK Daily Fitness 27/09/20

Posted on Sep 26, 2020

Rest day or Build Your Own Adventure/Misery using elements and movements from the CFSTK week. Dont forget to post your workout and times to the members page so other people can play along…

CFSTK Daily Fitness 26/09/20

Posted on Sep 25, 2020

A. 6 RFT 200m Run 16 Alt Pistol Squats 5m Handstand Walk* 7 Handstand Push Ups* Adv- try and walk to the wall and move directly into HSPU. If you don’t have 5m, use whatever distance you have and then make up the reps to a total of 8-12reps. EG: 3m Walk + 9 HSPU […]

CFSTK Daily Fitness 25/09/20

Posted on Sep 24, 2020

FFFFFF-Friday A. 25m AMRAP 40 Air Squats 30 Push Ups 20 DB Clean & Jerk (10 E/S) Alt arms every 2reps. B. EMOM x 6 M1 – Perfect Plank Hold M2 – Rest

CFSTK Daily Fitness 24/09/20

Posted on Sep 23, 2020

Thoughtful Thursday A. For time; 20 Lateral Burpee over DB Then 3 rounds of: 20m Overhead Lunge (10m E/S) 10 Single Arm Devils Press (5 E/S) Then: 20 Lateral Burpee over DB B. Tabata Single Arm DB Swings + Hollow Hold 20s Left Swings 10s Rest 20s Hollow 10s Rest 20s Right Swings 10s Rest […]

Whaaaaa Happen When?sday! – Sprintlets!

Posted on Sep 22, 2020
Whaaaaa Happen When?sday! – Sprintlets!

Whaaaaa Happen When?sday! A. Every 5mins x 5 80/60 Double Unders* 200m Run** 10 Squat Cleans (10 ES) *60-90s practice/half reps/2 x Singles **30 Air Squats or 30 rev Lunge or 30 squat thrusts Scale to ensure you get 45-60s rest each round. B. 8m AMRAP 10 DB Sit Ups 10 DB Rows (10 E/S […]

CFSTK Daily Fitness 22/09/20

Posted on Sep 21, 2020

Terrible/Terrific Tuesday A. 6m AMRAP 10 Squat Thrust 4/2 Handstand Push Ups Rest 3mins; B. 6min AMRAP 10 DB Thrusters (5 E/S) 5/3 Hand Release Push Ups Rest 3mins; C. For time: 15/12 Handstand Push Ups 30 Squat Thrust 15/12 Hand Release Push Ups 30 DB Thruster (15 E/S)

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