Posted on Feb 26, 2014

Group A/C (Friday night & Monday repeat groups)

1. Movement prep

a) 8 Minutes of sled pull/Prowler push/Xband walk/Rowing

b) Ido shoulder prep

2. Movement practice

a) 10 Minutes light BB skill work

b) 10 Minutes light gymnastics skill work

3. Squats

Front Squat 65/75/85% x3 Rest as needed between sets.

4. Weightlifting

5 Sets of 1 Power snatch

*Building to a tough single fast – not a max (everything over an empty BB counts as a set)

5. Intervals

a) 5 Burpees to 1ft…as fast as possible… rest 30 seconds and repeat x3

b) Row 500m @85% effort…Rest 2 min and repeat x3

6. Mobility

-5-10 minutes on Thoracic mobility

-5-10 minutes on Upper Extremity Mobility

-10-12 Minutes on Lower Extremity Mobility

Group B

1. Movement prep

a) 8 Minutes of sled pull/Prowler push/Xband walk/Rowing

b) Tabata BB hip thrusts

c) 3×12 Bulgarian split squats

2. Movement practice

a) 10 Minutes light BB skill work

b) 10 Minutes light gymnastics skill work

3. Squats

Front Squat 65/75/85%x3 Rest as needed between sets.

4. Weightlifting

EMOTM for 5 minutes

5 TnG Snatch (pick weight and stick with it – No misses)

5. Met-con

4 Sets of

1km Row

3 Min Rest between. During rest period complete 3-5 reps of weakest gymnastics movement+20 UB Double unders

6. Mobility

-5-10 minutes on Thoracic mobility

-5-10 minutes on Upper Extremity Mobility

-10-12 Minutes on Lower Extremity Mobility

Post results to comments.

CFSTK 6 Week Spring Challenge

Please fill out the form below to register your interest in the CFSTK Spring Challenge.
  • This field is for validation purposes and should be left unchanged.
MENU