After 8 weeks in a foot cast, Mikey is BACK! ....And 33lbs down!!
CFOIB will have a delayed opening today at 10 AM – 12 PM for Open Box and will reopen at 4:30PM for evening classes.
If you choose to brave the icy roads we encourage you to drive safely!
All other classes are on as scheduled (to include ITP).
FITNESS
A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 30X0
Rest 45 seconds
Jump Rope Technique Work x 45 seconds
Rest 45 seconds
B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings
Rest 60 seconds between sets and pick up where you left off
AIM
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 8-10 reps
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes
B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Ring Dips
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and pick up where you left off
SPORT
A.
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.
C.
TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds