A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold 20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 400 … Read more
Snatch Technique Warm-Up Three sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 … Read more
Large Group Training CudaFit 45 Monday 9AM & 10AM WORKOUT Station 1 – :20 On/:20 Off x 8 Sets Sandbag Back Squat -Rest 1:00- Station 2 – :20 On/:20 Off x 8 Sets Row -Rest 1:00- Station 3 – :20 On/:20 Off x 8 Sets Burpees -Rest 1:00- Station 4 – :20 On/:20 Off x 8 … Read more
Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more
A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every two minutes, for … Read more
Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (barbell or dumbbell) 20 V-Ups While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before … Read more
A. Every two minutes, for 16 minutes (8 sets): Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Rest 2 minutes Build over the course of the 8 sets. B. Bench Press *Set 1 – 6 reps @ 65% *Set 2 – 4 reps … Read more
A. Three rounds for time: 500 Meter Row 21 Kettlebell Swings 12 Burpees Rest until relatively recovered, and then… B. Three sets of:Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds The … Read more
A. Four sets of: Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 90 seconds B. For time: 40 Wall Ball Shots 30 Mountain Climbers 30 Wall Ball Shots 20 Mountain Climbers 20 Wall Ball Shots 10 Mountain Climbers The post December 27, … Read more
Reminder – This is a transition week before we kick off our Open Prep Cycle on December 31, 2018. Please be prepared, and please let your friends know…everyone trains better with good training partners. Recovery Day – Swimming Workouts Will Return Next Week A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s … Read more