CFV Archive

2017 November 20

STRENGTH:
Power Cleans 5-5-5-5 (TnG)
*go on every 4 minutes
*5 SLDL/side w/ light barbell in between sets
Shoulder Press 5-5-5-5
*go on every 4 minutes
*5 single arm ring rows/side in beween sets

2017 November 18

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

2017 November 17

GYMNASTIC STRENGTH
Hollow & Arch Progressions
5rds with DB
– 30sec hollow hold
– 30sec twisting side planks L
– 30sec twisting side planks R
– 30sec arch hold
– 30sec table stretch (w/out DB)

METCON
5min AMRAP
– man makers
4min AMRAP
– DB G2O
3min AMRAP
– burpee DL