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”

CFSTK Daily Fitness 21/11/20

Posted on Nov 20, 2020

A. Manion 7 Rounds for time; 400m Run 29 Back Squats* *Bar taken from rack. Scaling: Load – RX: 60/42.5kg Time – 35mins Rounds – 6 StKilda Barbell A. Power Snatch 20mins to establish a Heavy 1. B. Overhead Squat 15mins to establish a Heavy 1.

CFSTK Daily Fitness 20/11/20

Posted on Nov 19, 2020

A. 12mins practicing Bar Muscle Up and progressions. A – 2-4 Bar Muscle Up B – Jumping Bar Muscle Up C – Low Bar Drills B . Jackie – For time; 1000m Row 50 Thrusters (20/15kg) 30 Pull Ups C. Hang Power Clean 1,1,1,1,1,1 Add load each set.

CFSTK Daily Fitness 19/11/20

Posted on Nov 18, 2020

A. Handstand Push Up EMOM x 6 A – 4-6 Strict B – 6 Negatives C – 30s Hold A.1 Handstand Push Up EMOM x 4/30s Max Reps A – Kipping B – Abmats (Max 2) C – Wall Climbs B. 3 RFT 50 Doubles 10 Single Arm Front Rack Lunge (10 E/S) 50 Doubles […]

CFSTK Daily Fitness 18/11/20

Posted on Nov 17, 2020

A. Ring Dip/Ring Muscle Up EMOM x 10 Adv – 1 Strict Ring Muscle Up Int – 1 Assisted Ring Muscle Up Beg – Ring Transition + 2 Ring Dips B. 6 sets of: 7 Deadlift Between sets accumulate 25 Strict Chest 2 Bar/Strict Pull Up/Band Pull Up Same load across all sets. C. 3 […]

MENU