Ιούνιος 2015

CF SPORT1. A. strict  press e2mom 5-5-5 B. Push press e2mom  3-3-32. for time 2 rounds of 150 single unders 50 push ups 30 wall ball 20 burpees, time cap 12'CF ADVANCE1. e2mom  dead lift 5-3-2-2-22. emom 5', 2 hang

CF SPORT1. e2mom back squat 5-5-5-52. amrap 7', 20 sit ups, 15 american swings3. for time 4 rounds of 10 pull ups/15 ring rows, 15 hollow rock, 15 hand release push ups, 15 superman rockCF ADVANCE1. power clean e2mom for

CF SPORT1. a. max strict pull ups b. 10 ring push ups. c. 15 ring rows d. 10 dips / on the minute each one / repeat 4 times2. in 8' amrap, 20 sit ups, 15 swings, 10 walk over

CF SPORT1. Dead lift find 3 rm in 20 min2. 8' amrap, 9 pull ups, 12 push ups, 15 wall ballCF ADVANCE1.  dead lift 5-3-2-2-2 e2mom2. emom 5' 4 push press 75%3. amrap 5', 2 rings muscle ups 20 double

CF SPORT1. practice clean for 15'2. e2mom 5-5-3-3 reps front squat3. emom 5', 5-8 strict pull ups/10-15 strict ring rows4. practice rope climbCF ADVANCE19:00-20:00 weight lifting trainingwarm up with hip & shoulders mobility drills 10'1. practice clean 15'2. e2mom 5-3-2-2

CF SPORTwarm up, 3 x 15 push ups, ring rows, hollow rocks, superman rocks1. e2mom push press 5-5-5-5, 75%2. for 5', 40 sec. amrap, thrusters 30/20 kg, 20 sec. restrest 2' &3. for 5', 40 sec. amrap wall ball, 20 sec.

CF SPORT1. e2mom for 10' 5 rep back squat2. 4 rounds for time of 10 pull ups / ring rows, 10 burpees, 10 walk over the box3. 10' core strengthCF ADVANCE1. practice hang power clean 15'2. A. front squat 3

CF SPORT1. hip mobility 10'2. find 5 rm of back squat in 20'3. amrap 8', do this ladder, push press & burpees over bar, 1-1, 2-2, 3-3, 4-4

CF SPORT1. practice snatch - (snatch balance, muscle snatch, hang power or hang squat snatch) 3 x 4-5 all2. tabata! (push ups - sit ups - pull ups - squats) 8 sets each, 20'' work, 10'' rest. No rest between

CF SPORT1. A. strict shoulders press 5 x 5 , every 2'.2. every 3' for 9', 25 strict ring pows, 25 hand release push ups3. 7' amrap, 7 burpees, 14 american swings, 21 air squats 20/12kgCF ADVANCE1. jerk 3-3-3-3  70%