Community. Coaching. Caring. Since 2009.
FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral BurpeesFor time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
6 Partner deadlifts (275#/185#)
10 Lateral Burpee (Over Barbell)
* Break up lateral burpees with your partner
Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups
Bench Press 8-6-4-2Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)
Photo by @robcwilson
The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 5-5-3-3-1-1-1Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m
Photo by @robcwilson
Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.
100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse
Tips for those wanting a faster rope climb:
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
15 RFT: Pull-ups, Push-ups and Air Squats15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson
All results are updated!
We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!
