A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A. Every 2 minutes, for 10 minutes (5 sets), of:
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch)
Build to approximately 80% over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+
B. Take 15 minutes to build to a 2-RM Overhead Squat
Compare your results to August 17, 2015.
C. Five sets for times of:
100 Double-Unders
8/6 Bar Muscle-Ups
Rest 2 minutes
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
D. Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
Overhead Static Hold x 60 seconds
(Use the lightest bar possible. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed
*CFOIB Kid’s Class starts at 4:30 sharp. Please encourage your young athlete to start on their homework or read a book quietly in the lounge area if they arrive early.
Warm up:
Run back and forth 100m for 3:00
Tabata Wall Ball (20 sec on/ 10 sec off)
- squat on wall ball
- press wall ball
- plank hold and roll wall ball
- jump over wall ball
Skill:
KB deadlift
WOD:
1 min Kettlebell Deadlifts
1 min Sit Ups
1 min Burpees
1 min Rest then repeat
Game:
Music MedBall