• CFSB “New Cycle”
  • Strength: 1A)¬†Back Squat 10 RM -5%/10 -10%/10 2A) 3/10 shoulder taps in handstand 2B) 3/30″ hollow holds Conditioning: KBS (24/16kg) Goblet squat Hand-release push up

  • May 31, 2015
  • CFSB “Barbell Heaven”
  • Strength: Snatch complex ladder starting at 70%1RM 10′ Every even minute on the minute Power snatch + Hang snatch + OHS (1+1+1) Rest 5 min + warm up CJ C&J comple ladder starting at 70%1RM 10′ Every even minute on the minute Power clean + Hang clean + FSQ + Jerk (1+1+1+1) Conditioning: C2B (muscle […]

  • May 28, 2015
  • CFSB “Jumping, Jumping, GO!”
  • Strength: 1) Back squat 6-6-4-4-2-1 2) Good morning 3 x 5 moderate-heavy Conditioning: Throwdown Thursday 50 DU (100 singles) 6 Thrusters (155/105) 50 DU 9 Front squats (135/95) 50 DU 12 S2OH (95/65) 50 DU

  • May 27, 2015
  • CFSB “How well are your Kettlebell skills?”
  • Strength: 1a) Front squat 6-6-4-4-2-1 1b) Chin up 3 x 8-10 AHAP 1c) Hollow rocks 4 x 30 Conditioning: Buy in: with a running clock First 2 min: Max Cal row then immediately into AKBS (24/16kg) TTB Russian KBS (32/20 kg) TTB HTH KBS (32/20kg) TTB

  • May 26, 2015
  • CFSB “Penalty Grace”
  • Strength: 1a) Press 10-10-8-8-6-6 1b) Pendlay row 10-10-8-8-6-6 1c) Weighted sit up 3 x 15 Conditioning: clean and Jerks¬† (155/105) lateral burpee over bar

  • May 25, 2015
  • CFSB “Hold down your lunch”
  • Strength: 1a) Front-rack reverse lunges (alt.) 16-16-12-12-8-8 1b) Weighted plank 3 x 45-60sec (45/25#) 1c) Strict Toes-to-bar/L-sit raise 3 x 8-10 Conditioning: 6′ To Find Hang Power Snatch Then Sit ups Burpees Box jump overs (24/20)

  • May 21, 2015
  • CFSB “Throwdown Thursday”
  • Strength:1a) Floor press8-8-6-6-4-4 1b) Kipping/Butterfly pull up skill5 x coach’s progression Conditioning: Throwdown Thursday! M: 40-30-20-10 cal row F: 35-25-15-5 cal row Thrusters: 15-12-9-6 @ 50% Clean and Jerk

  • May 20, 2015
  • CFSB “Simple, yet effective”
  • Strength: 1a) Push Press 8-8-6-6-4-4 1b) Chin up 3 x 4-6 AHAP Conditioning: row KBS (24/16 kg) Wall balls (20/14) Pull ups

  • May 19, 2015
  • CFSB “Punishment is cruel”
  • Strength: 7′ EMOM Hang snatch + Snatch (1+1) @ 80-85% Rest 5 minutes & warm up C&J 7′ EMOM Hang clean + Clean + Jerk (1+1+1) @ 80-85% Conditioning: Thrusters (95/65) D.U. T2B

  • May 18, 2015