Beginning this week, you’ll notice that on Friday and Saturday, the only workouts we’re doing at CFOIB are the Open workouts (scaled/modified as needed, of course) that will be released every Thursday night for five weeks. So…if you’re going to be doing it anyway, why not have a little fun, find a partner, and participate in our in-house Open?
Register Now! http://bit.ly/InHouseOpen
A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215 (hold KBs/DBs in the top position for 5 full second each rep)
B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 Thrusters
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
Goal is to increase load used last week.
B. For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Gymnastics Mobility Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A. Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups (you choose whether you need to work on strict or kipping)
B. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep (build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 reps @ 90+%
Build to today’s heavy single.
C. Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.
D. Complete rounds of 21, 15 and 9 reps for time of:
Calories of Rowing
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups
*Compare to January 11th, 2016