Monthly Archives: January 2017

tuesday 1.17.17

Next time you think you are too sore or your elbow/shoulder or knee ache, watch this video and meet me at the next class to MTFU!

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1. coaches choice

2. push press: 3rm

3. 20 otm

minute 1 = 18/15 cal row

minute 2 = 65 du

minute 3 = 15 up down box jump ( 20”)

minute 4 = active rest, walk

monday 1.16.17

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Congrats to these two awesome CFRTE1 coaches who traveled down to Miami to participate in Wodapalooza this weekend. Both their teams did awesome.

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1.dynamic + coaches choice

2.Back Squat: 5×3 building (only total sets this includes warm up sets)

3. 2 rounds for time

15 thrusters (95/65)

15 burpees over the bar

15 CTB pull ups

rest time = work time

3 rounds for time

12 thrusters (95/65)

12 burpees over the barbell

12 CTB pull ups

friday 1.13.17

1. dynamic + skill work

2. WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds