Thursday, May 23, 2019

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Mobility & Double Under Practice, then

How many rounds can you do in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Wall Balls 
20 Double Unders 
Rest 1 minute after each round.

For Rx+ wear a vest. This workout should help decide how to do "Murph": in 5-10-15 format, 4-8-12 or another format.

Extra: Back Squat 2-2-2-2-2... (no belts, not all out)

Wednesday, May 22, 2019

Wall Balls

Wall Balls

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Every 60-90 seconds wtih small increases do:
Hang Power Snatch + Paused Overhead Squat 1-1-1-1..., then

For time:
70 calorie Row (50 for ladies)
70 Sit-ups
70 Lunges (total steps)

For Rx+ do 100 reps of everything.

Extra: Bench Press & 1 arm Rows 10-10-10... (DB or BB Bench)

Monday, May 20, 2019

When a water bottle leaves a spot on a bench…

When a water bottle leaves a spot on a bench…

Back Squat 5-4-3-2-1 reps at the same loads, then

How many rounds can you do in 10 minutes of:
Rx
3 Handstand Push-ups (15's+ABMAT/10's+ABMAT; 3 rds strict)
6 Toes To bar 
9 Air Squats

Rx+
3 Bar Muscle Ups
6 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 3 rds strict)
9 Pistols (total reps)

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice

Wednesday, May 15, 2019

IMG_4897.JPG

Rx
Twenty rounds for time of:
1 Power Clean (pick loads)
3 Shoulder Presses (pick your DB's)
5 Air Squats

Rx+
Thirty rounds for time of:
1 Power Clean (pick loads)
3 Handstand Push-ups (head to floor; first 10 rounds strict)
5 Air Squats

Lim+ is okay if having to scale HSPU's.

Extra: Bent Over Row & Shoulder Press 5-5-5-5-5... (light to warm-up)

Tuesday, May 14, 2019

Renegade Rows

Renegade Rows

Every 60-90 seconds with small increases do:
Snatch + Paused Overhead Squat 1-1-1-1-1... (paused squat snatch counts as both), then

How many rounds can you do in 10 minutes of:
Rx
5 Push Presses (same bar or pick load)
10 Toes To Bar 
15 Double Unders

Rx+
5 Push Presses (same bar or pick load)
15 Toes To Bar 
50 Double Unders

Extra: Ring Muscle Up practice or Pull-up work.

Monday, May 13, 2019

Every 60-90 seconds with small increases do:
Hang Power Clean & Jerk 1-1-1-1-1..., then

How many rounds can you do in 12 minutes of:
Rx
4 Ring Dips
6 Box Jumps (24/20)
8 Sumo Deadlift High Pulls (55/35 or pick loads)

Rx+
4 Ring Muscle Ups (3 for ladies)
6 Box Jumps (30/24)
8 Sumo Deadlift High Pulls (more weight)

Extra: Front Squat 2-2-2-2-2...