***Guest Days***
CFOIB’ers bring a guest to any FITNESS or SPINNING class for free — ALL WEEK LONG!
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
50 Kettlebell Swings
50 Walking Lunges
50 Lying Leg Raises
50 Wall Ball Shots
50 AbMat Situps
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots
A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
Rest 2-3 minutes between sets.
B. Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch (high hang, mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch (mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep (build over the course of the five sets)
C. For time:
21 Thrusters (95/65 lbs)
7 Muscle-Ups
18 Thrusters
6 Muscle-Ups
15 Thrusters
5 Muscle-Ups
12 Thrusters
4 Muscle-Ups
D. Two sets of:
100 Double Unders
25 Shoulder to Overhead (95/65 lbs)
Rest 3 minutes
*Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling. We are less concerned about your time than we are with perfecting your rhythm and mechanics.