Girls compete with each other. Women empower one another. Always has been and always will be one of our core concepts at CFOIB.
A. Four sets of:
Heavy Goblet Squats x 10-12 reps @ 21X1
(use a DB or KB, load so that it’s a challenge to make all of the reps)
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds
Stationary or Ring Dips x 12-15 reps @ 2011
Rest 60 seconds
B. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs
Minute 2 – 45 seconds of Side Plank (Left)
Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)
Minute 4 – 45 seconds of Side Plank (Right)
Minute 5 – 45 seconds of Hollow Rocks or Hold
A. Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
A. Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
B. Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
C. Eight sets of:
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Followed by…
One set of:
Strict Overhead Press x 10 reps @ 70+% of 1-RM
D. Three rounds for time of:
10 Snatches (135/95 lbs)
20 Box Jumps (24″/20″)
Rest 3 minutes, and then…
Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Toes-to-Bar
E. Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed