CFSTK Daily Fitness 01/12/20

Posted on Nov 30, 2020

A. Back Squat 3-3-3-3. Add load each set/work up to 90%+ B. For Time: 40/30 Cal. Row 100 Wall Balls 40/30 Cal. Row

CFSTK Daily Fitness 30/11/20

Posted on Nov 29, 2020

A. 6 sets of: 3 Strict Press + 3 Push Press Banded Row Hold + 10-12 Single Arm Rows B. 10m AMRAP 10 Box Jumps 10 Push Ups 10 Toes 2 Bar

CFSTK Daily Fitness 29/11/20

Posted on Nov 28, 2020

A. EMOM x 12 M1 – 30 Doubles + 8 Deadlifts M2 – 18/14 Cal Row M3 – 14/10 GHD Sit Ups – 18/14 DB Sit Ups Rest 6mins: B. EMOM x 12 M1 – 8 Deadlifts + 30 Doubles M2 – 14/10 GHD Sit Ups – 18/14 DB Sit Ups M3 – 18/14 Cal […]

CFSTK Daily Fitness 28/11/20

Posted on Nov 27, 2020

A. 4 RFT 300 Run 200 Row 10 DB Box Step Ups B. 8m AMRAP Alt Single Arm Devils Press StKilda Barbell A. 3 Position Squat Clean 5 x 3 – Same load or add load each set. Pause for 3seconds at 1’ from the floor, bottom of knee, mid thigh. B. Front Squat Waves […]

CFSTK Daily Fitness 27/11/20

Posted on Nov 26, 2020

A. EMOM x 15 Clean & Jerk x 1 Same load across all sets. B. For time: 15-12-9-6 Hang Power Clean Chest 2 Bar Rest 5mins then: B.1 For time: 20 Hang Squat Cleans (add load from B) 20 Bar Muscle Ups Split reps anyway Scaling: C2B – Pull Up Reduce Reps: C2B/PU:12-9-6-3 BMU: Reduce […]

CFSTK Daily Fitness 26/11/20

Posted on Nov 25, 2020

A. Back Squat 2 sets (waves) 5 @ Weight 1 – Add load. 5 @ Weight 2 – Add load. 5 @ Weight 3 Repeat at same weights for 2nd set/wave. A.1 2 rounds: 100m Farmers Carry – AHAP 20 Barbell Front Rack Forward Lunges    B. 10-15min practice; Handstand Walk/FS Handstand Hold

CFSTK Daily Fitness 25/11/20

Posted on Nov 24, 2020

A. Intervals Every 4:00min x 5 rounds 12 T2B 12/10 Cal. Assault Bike/Row 12 Wall Balls 12 Burpees B. Bench Press 5,5,3,3,3,3 Add load each set. B.1 Weighted Strict Pull Ups 6 x 5

CFSTK Daily Fitness – Tornado Tuesday

Posted on Nov 23, 2020

Tornado Tuesday A. For time: “Isabel” 30 Power Snatches *Every time you break perform 50 Double Unders (9m Time Cap) Directly into: A.1 5mins to find a heavy Squat Clean. 1min transition – Into: A.2 2mins Max Push Jerks – you pick the weight. Your score is total weight. IE: 10 @ 50kg = 500 […]

CFSTK Daily Fitness 23/11/20

Posted on Nov 22, 2020

A. 7 sets of: 5 Sumo Deadlift* Between sets accrue 60 Pistol Squats Same load across all sets. B. 10m AMRAP – KB Swings EMOM x 10/7 Squat Jumps

CFSTK Daily Fitness 22/11/20

Posted on Nov 21, 2020

A. For time: 10-1 Hand Release Push Ups 1-10 Deadball Cleans (over shoulder) On 3,2,1 Go complete 10 HRPU + 1 DBALL Clean, then 9+2, 8+3 etc all the way to 1+10. B. For time: 120 Box Jumps 30/24”

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