CFSTK Daily Fitness 22.01.21

Posted on Jan 21, 2021

A. EMOM x 10 2 Squat Snatch (Singles) @ 75-80%.   B. Every 3:00 x 5 9 DB Tthrusters 45 Double Unders* 9 DB Thrusters *If you struggled through Doubles in Tuesday’s intervals you can sub to 100m Run.

CFSTK Daily Fitness 21.01.21

Posted on Jan 20, 2021

A. For time: 15/12 Cal Air Bike or 300/200m Row 10-9-8-7-6-5-4-3-2-1 Burpee Pull Up B. 15mins Handstand Walk practice & play. 1 – Obstacle course 2 – Distance 3 – Walk to Wall/Spotter

CFSTK Daily Fitness 20.01.21

Posted on Jan 19, 2021

A. EMOM x 10 3 Clean and Jerks (Singles) @ 70%    B. 15m Amrap 90 Wall Balls 600m Run 30 Deadlifts 102.5/80kg

CFSTK Daily Fitness 19.01.21

Posted on Jan 18, 2021

A. Back Squats 3 sets/Ev90s x 9 5 @ 40% 5 @ 50% 5 @ 60% B. 5 rounds for Max reps 1:00 Max KB Swings 24/16kg 1:00 Max Squat Thrusts 1:00 Max Double Unders 1:00 Rest

CFSTK Daily Fitness 18.01.21

Posted on Jan 17, 2021

A. 5 sets of: 5 Power Cleans @ 85%. Can reset between reps. 5 Bench Press – AHAP Rest as needed between sets. B. For time; 30-20-10 Toes-to-bar Kettlebell Lunge 2 x 32/2 x 24kg

CFSTK Daily Fitness 17.01.21

Posted on Jan 16, 2021

A. For time: 40/32 Cal Row 30 DB Box Step Overs 30/24 Cal Row 20 DB Box Step Overs 20/16 Cal Row 10 DB Box Step Overs 10/8 Cal Row 5 DB Box Step Overs 22m Timecap. B. Deadlift 4 x 12 – Add load each set. After each set – 45s Plank Hold

CFSTK Daily Fitness 16.01.21

Posted on Jan 15, 2021

A. 20m AMRAP 200m Run 10 Power Snatch 10 Bar Facing Burps B. DB Snatch Ladder Ev 60s – 10 Alt DB Snatch – 15/10 8 Alt DB Snatch – 17.5/12.5 6 Alt DB Snatch – 20/15 4 Alt DB Snatch – 22.5/17.5 30s Max Alt DB Snatch – 25/20 30s Max Alt DB Snatch […]

CFSTK Daily Fitness 15.01.21

Posted on Jan 14, 2021

A. For time; Clean & SH2OH/T2B Ladder 8 Clean* & SH2OH + 16 T2B 6 Clean & SH2OH + 16 T2B 4 Clean & SH2OH + 16 T2B 2 Clean & SH2OH *Power or Squat *Add load each Bar. Adv – 70/80/90/100kg – 50/60/70/80kg B. Super Skills- 15m AMRAP 10 Alt Pistols Squats 5m Handstand […]

CFSTK Daily Fitness 14.01.21

Posted on Jan 13, 2021

A. For time; 100 Wall Balls *Every 2 Minute on the Minute 15/12 Ski Erg/Row including on the 0:00. *Adjust calories on ski/row to allow at least 1:15 on WB’s B. EMOM x 10 Snatch Pull + Hang Power Snatch Add load each set, as far as possible.

CFSTK Daily Fitness 13.01.21

Posted on Jan 12, 2021

A. 6 sets of: Pause Push Press* x 3 After each set practice L-Sit hold on KB’s or Box. *3second pause in dip. Same load across all sets. B. For time: FIbonacci Fran 1-1-2-3-5-8-13-21 Thruster 42.5/30kg Pull-ups

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