Monthly Archives: May 2012
Thursday, May 31, 2012
As many rounds in 20 minutes:
7 Knees to Elbows
14 Alternating DB Snatch – 40#/25#
21 Wallballs – 20#/14#
Coach’s notes: Post rounds and reps complete to comments.
CFC is excited to announce our first Olympic Lifting Club!! Meets will be on Saturdays starting this Saturday June 2 from 3-5 pm and will be hosted by National Level Olympic lifters Chris Lemky and Jesse Martini! Click here for more info or contact Aly email@example.com to register!!
Wednesday, May 30, 2012
A. 5 sets of 50 (1 attempt/set), rest as needed
B. 5 sets for Total Distance, rest as needed
3 Broad Jumps
C. Weighted Back Extensions – 8-12 reps X 5 sets @ 30X1, rest 90s
Coach’s notes: Perform work (sets) in any order. Post reps per set in A, best distance for one set in B and loads per set for C to comments.
CFC is excited to announce our first Olympic Lifting Club!! Meets will be on Saturdays starting this Saturday June 2 from 3-5 pm and will be hosted by National Level Olympic lifters Chris Lemky and Jesse Martini! Click here for more info or contact Aly at firstname.lastname@example.org to register!!
Monday, May 28, 2012
A. As many rounds in 10 minutes:
5 Strict Pull-ups
10 KB Swings – 2.0/1.5 pood
B. 5 rounds for total distance
Coach’s notes: Post rounds and reps complete for A and total distance walked on hands for B to comments.
Saturday, May 26, 2012
3 rounds for time(s):
400 m Run
200 m Farmer’s Walk 2.0/1.5 pood
100 Double Unders
25 Box Jumps 24″/20″
Coach’s notes: Post time to complete each round and total working time to comments.
Friday, May 25, 2012
5 Rope Climbs
50 Push Press 95#/65#
1000 m Row
Coach’s notes: Post time to complete to comments.
Thursday, May 24, 2012
A. Hang Squat Snatch – work to a heavy single in 10 minutes
B1. GHD Raise – 10-15 reps x 3 sets, rest 90 seconds
B2. Toes to Bar – 6-10 reps x 3 sets @ 30×0, rest 90 seconds
Coach’s notes: Post loads for A and reps in B1 and B2 to comments.
Wednesday, May 23, 2012
A.. 60 Burpees for time:
Partner 1 Holds Deadlift – 225#/135#
Partner 2 Performs Burpees
B. 80 Box Jumps for time:
Partner 1 Holds Chin Over Bar
Partner 2 Performs Box Jumps – 24″/20″
C. 100 Wallballs for time – 20#/14#
Partner 1 Holds DB’s Overhead – 40#/25#/hand
Partner 2 Performs Wallballs
Coach’s notes: Perform sets in any order. If there is not an even number of people in class, you can form a group of 3. Add 20 burpees, 40 box jumps and 50 wallballs per additional person. The partnership does a total number of reps for each movement, You can divide the reps up between the partners as you choose. Reps only count when load is being supported by partner (i.e. deadlift bar is at hips, chin is over bar and DB’s are locked overhead). Post teams and times per set.
Tuesday, May 22, 2012
6 Rounds for reps:
AMRAP Bench Press – 200#/100#
AMRAP Bar Muscle-ups
Coach’s notes: Post reps per exercise per round and totals to comments.