cfcraic

[cfcraic]

2017-08-14 Life

A1) ¼ Front Squat 2-2-2-2 + A2)Build to a Heavy Complex: 3 Power Clean + 3 Push Press + B1) Banded Side Steps 3x10ea direction B2) Single Leg Glute Bridge Hold 3x:45ea B3) SLOW Stiff Leg Deadlifts 3x8 #AfterParty: 15 HARD pulls on the rower *rest as needed X 4 Coaching: *Strength and skill day, breaking down the “power” position with the ¼ squats and apply it to A2 *this is 3 cleans then 3 push presses *B’s are not for time but you should take it at a pace that you feel like you’re exhausting all of the supporting muscles around what you just did

[cfcraic]

2017-08-15 Life

For Time: 28-21-14-7 Toes to Bar 7-14-21-28 Burpees *400m Run Before each round of Toes 2 Bar #AfterParty: 6 EMOM: Even: (3-5) Negative Pushups Odd: :45 KB Sumo Deadlifts (slow) Coaching: *this workout starts with a 400m run each round and then it’s pirate rules getting back to your “favorite” bar. *Aim for large sets and keep the tempo fast

[cfcraic]

2017-08-16 Life

A) Front Squat 7-3-7-3-7-3 + B) 5 AMRAP 7-Deadlifts 95/65 5-Thrusters 95/65 #AfterParty: 3 Rounds NFT: 15 steps forward and back Monster Walk ME L-Sit/Hang Coaching: *Wave loading so you’ll attack the 7s and the 3s separately *Part B is soooo easy, go as fast as possible

[cfcraic]

2017-08-17 Life

A) 5 AMRAP (1-5) Strict Pullups (10-25) Double Unders -Rest 5mins- B) 5 AMRAP (3-10) Kipping Pullups (15-45) Double Unders -Rest 5mins- C) 5 AMRAP (1-5) C2B Pullups (20-50) Double Unders #AfterParty: 3 Rounds NFT: :15 Dip Lockout Hold on Rings 10ea Powell Raises Coaching: *Use a partner for assisting with pullups if you need one *you need to figure out you 3 progressions before you start and stick with them

[cfcraic]

2017-08-18 Life

Every 5min x6 200m- Run 10- Burpees 1- Snatch (increasing) #AfterParty: 3 Rounds NFT: 30- Hollow Rocks/Dead Bug Rocks 15 ea- KB Side Bends Coaching: **Last day to sign up for the Olympics! - https://goo.gl/forms/BJHTLJXi2AwXz4ec2

[cfcraic]

2017-08-19 Life

CopFit 10am ONLY! “Balls on Balls” 12AMRAP w/Partner 50-Wallballs 20/14 50-Wallball Situps (4-8ft) 50-Wallball side toss (4-8ft) #AfterParty Coaching: *10AM CLASS ONLY!!! *Sign up for the Trail Run! https://ultrasignup.com/register.aspx?did=47496

[cfcraic]

2017-08-14 Addict

A) ¼ Front Squat 2-2-2-2 + B )Build to a Heavy Complex: 3 Power Clean + 3 Push Press (25min) + C1) Banded Side Steps 3x50ft ea C2) Single Leg Glute Bridge Hold 3x:45ea + D1) SLOW Stiff Leg Deadlifts 3x8 D2) Reverse Hyperextensions 3x10 #AfterParty: 15 HARD pulls on the rower *rest as needed X 4 Coaching: *Get comfortable in the catch position in these ¼ squats and get heavy. *Focus on a good catch position on the power cleans and a good dip in the push presses. *Complex is UB

[cfcraic]

2017-08-15 Addict

A) For Time: 28-21-14-7 Toes to Bar 7-14-21-28 Burpees 50ft- HS Walk + B1) Alt. V-Ups/Tuck Ups 3x20 B2) Shoulder/Hip Taps 3x(14-20) #AfterParty: 6 EMOM: Even: (3-5) Negative Pushups Odd: :45 KB Sumo Deadlifts (slow) Coaching: *Break up the T2B early so you aren’t standing around. *Stay consistent and paced on the burpees so you aren’t stopping. *Stay focused on active shoulders and a tight midline on the HS walk

[cfcraic]

2017-08-16 Addict

A) Front Squat 7-3-7-3-7-3 + B) For Time: 9- DB Cleans 50/35 9- DB Thrusters 100ft- Sled Sprint Rest 3min x4 #AfterParty: 3 Rounds NFT: 15 steps forward and back Monster Walk ME L-Sit/Hang Coaching: *Wave loading… Approach both numbers differently. 7s should be lighter and with perfect form and 3s are heavier *I bet you can’t go UB with the DBs… that being said, these are meant to be heavy DBs *Stay low and move your feet

[cfcraic]

2017-08-18 Addict

A) Every 5min x6 200m- Run 10- Burpees 1- Snatch + Snatch Balance (increasing) + B) For Time: 9-7-5-3 OH Squats Muscle Ups Weights:135/165/195/225 95/115/135/155 #AfterParty: 3 Rounds NFT: 30- Hollow Rocks/Dead Bug Rocks 15 ea- KB Side Bends Coaching: *Focus on the drop more than the extension on the snatch balance. Try and catch low *These are heavy OH squats. *I dare someone to squat snatch every first rep *I heard Sara thinks she can go unbroken *Last day to sign up for the Olympics! https://goo.gl/forms/BJHTLJXi2AwXz4ec2

[cfcraic]

2017-08-19 Addict

NO ADDICT CLASS! GO DO THE TRAIL RUN… SIGN UP BELOW SIGN-UP HERE

[cfcraic]

2017-08-07 Life

A) Hang Clean Skill Work (15 mins) + B) Every 3min x 6 10- Lat. Burpees over Bar 1- Power Clean + Hang Clean (increasing) #AfterParty: 3 Rounds NFT: 10- BB Good Mornings 10- V-Ups Coaching: *Knees back in the hang. *Stay light and work on skillz during Part A, then start to push the weight during Part B.

[cfcraic]

2017-08-08 Life

A) Bar MU or C2B Skill Work (10-15mins) + B) Strict Press 7-7-7 + C) Partner Sprint 6 Minute Running Clock, Partners alternate full rounds: 10- Pullups/6- C2Bs/3- Bar MUs 5- Hand Release Pushups *Rest while partner works #AfterParty: 3 Rounds NFT: 10 ea DB Bent Over Rows 20- Russian Twists Coaching: *Bar MU transitions/skill work are good for A1 *Challenge your progressions for Part B

[cfcraic]

2017-08-09 Life

For Time 25/20cal- Assault Bike Rest 4 min X3 Rest 10 min Repeat (Air Dyne = 30/22 cals) #AfterParty: 6 EMOM 1st: :45 KB Sumo Deadlifts (don’t rush) 2nd: :45 Arch Hold Coaching: *It’s just work. *It’s okay if it’s hard. *The harder you go, the faster you’re done.

[cfcraic]

2017-08-10 Life

4 Rounds for Time: 16 alt- DB Snatch 50/35 50- DUs 10- DB Squat 50/35 200m Run/Walk with DB #AfterParty: 3 Rounds NFT: 20- Snow Angels 1:00ea Lax Ball Hip Coaching: *Push yourself to use a heavier DB than you have been, as long as reps look good. *Fight to keep chest up on the Squats. One DB held however you’d like on these. *Carry the DB however you’d like on the run/walks.

[cfcraic]

2017-08-11 Life

1 mile Run *Rest 10:00 X 3 #AfterParty: DB Bench Press Drop Set (heaviest weight until failure, lighter weight until failure, lightest weight until failure) Coaching: *Sign up for the Mock Powerlifting Meet! *Aim for consistent splits, find your pace! *If a mile will take you longer than 10:00, choose a shorter distance… 1200? 800??

[cfcraic]

2017-08-12 Life

A) Partner Fran-ish 21-15-9 Thrusters 75/55 Pull-ups Time Cap 3mins *one person working at a time + B) Partner 17.1-ish 10- Snatches 75/55 15-Box Jump overs 20- Snatches 75/55 15-Box Jump overs 30- Snatches 75/55 15-Box Jump overs 40- Snatches 75/55 15-Box Jump overs 50-Snatches 75/55 15-Box Jump overs Time Cap 15mins *one person working at a time #AfterParty