5 DB thrusters
1.5 sets of 4 reps- walking backwards- med heavy sled pulls-25 feet
101: 5 x 1 lap bear crawl rest 30 sec. 15 db cleans
2. Happy Birthday coach Steve
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
101 option: team or go for it
3 min your choice med pace: Bke/Row/Run/DU
1 lap samson, 1 length inchworm
Monster band walk: 15 right, 15 left 5 10 forward, 10 back
glute bridge 10, 10 lateral lunge, 10 wall squats
Even: Back Squat x 5 reps
Odd: Barbell bent over Row x 6 reps each arm
Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches MOD KBS
20 Alternating Reverse Lunges KBs/DBs
10 around worlds or inchworm shoulder taps
20 burpee to plate
30 toes to bar
60 meter broad jump
70 mountain climbers
800 meter run
90 second rest
100 meter sprint on row
50 calorie row
30 (each)single arm dumbbell push press (choose weight)
50 wall ball sit ups
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
20 Calorie row
15 Burpee to plate
20 Calorie row
12 Burpee to plate
10 Calorie row
9 Burpee to plate
6 Muscle ups
Mod for every 3MU do -5 pullups and 5 dips.
Onsite CFSWP days: Tuesday, Friday and Saturday.
The major technique used will be Active Release Technique® (ART®). ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.
Instrument based soft tissue treatments will also be administered in the office. These techniques include Graston and SASTM.
Graston Technique® is an innovative, patented form of instrument-assisted soft tissue mobilization that enables clinicians to effectively break down scar tissue and fascial restrictions.
Instruments (SASTM) effectively break down fascial restrictions and scar tissue. The ergonomic design of these instruments provides the clinician with the ability to locate restrictions through sound waves. This allows the clinician to treat the affected area with the appropriate amount of pressure, due to square surface concept.
LiftOff – If you are signed up officially connect with your head coach (Steve@cfswp.com) on hours available this Sunday to complete the LiftOff. You will be able to get part of it done today, 9:00am on Saturday or Sunday at 4:00pm.
LiftOff Officials 5pm and 6pm only. If you are doing it for fun, get as much done as possible in reg class times or do reg workout of the day.
2. sets of
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds
Plank Or Hollow rocks x 45 seconds
Rest 60 seconds
12 DB burpees
24 Goblet Squats
Sat 9:00am CF all levels
10-1pm Gymnastics Clinic with Natalie