After a tough week of benchmark testing, we are going to dial the intensity/volume back a little bit this week. But I want to congratulate EVERYONE as there were 190 PR’s listed in Wodify last week! You guys ROCK!
Slow 10min AMRAP
15 Wall Squat Therapy
5 Hang Snatches
Then, spend ~5min on
T-Spine and/or Shoulder Mobility
1st set @ 60%
2nd @ 65%
-Drop and reset each rep
30 WBS 20/14
20 Hang Power Snatches 45/35 (+75/55)
10 Pull-ups (+Ring MU)
Strength: 5 x ME Strict Pull-ups
Core: 2 x ME AMSU
Mobility: Spend ~5min per Shoulder, Athlete’s Choice
Slow 10min AMRAP:
15 Air Squats
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Deadlifts, 245#
7 Kettlebell Swings, 70#
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Today is the start of the Whole Life Challenge! Today will run a little differently than a normal Saturday. We will be doing testing and measurements for gym members and non-members alike.
Slow 400m Run
60′ High Knees
60′ Butt Kickers
60′ Walking Hamstring Stretch
Spend some extra time on calves or ankles if you need to.
Officially, the 1-mile Run will be our only benchmark for the WLC and our only Metcoc for today. If you want to do MORE (and you aren’t too beat up from this week and you can’t come for a Hero WOD tomorrow), you can test yourself with a 5k Run or Row.
Max Effort 1-Mile Run
And get all your WLC measurements!
Today is FREE Friday!! Bring a friend to any class for FREE!! The CFB Social will begin following the last class of the evening, around 7:15. Everyone that is coming to the social in encouraged to bring something that they will have to GIVE UP for the Whole Life Challenge which starts TOMORROW!
5min Partner (or group)
Band Pull Aparts
~30sec floor/pec stretch per side per set.
Bench Press Explanation & Warm-up
-work with a partner or a group so that you have SPOTTERS!!
Ankles & Calves
IT’S BENCHMARK WEEK!!! We are going to do major benchmark workouts all week leading up to the start of the Whole Life Challenge this Saturday!!
Tomorrow will be the CFB Free Friday & Social. Everyone that is coming to the social in encouraged to bring something that they will have to GIVE UP for the WLC!
“Roxanne” w/ Barbell Thrusters!!
Then, spend at least 5min mobilizing
5 Rounds for time of:
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Strength: 4 x 200m Farmers Carry AHAP
Core: 2 sets of ME AMSU
Conditioning: 10min EMOM of 10 Burpees