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Training programs

CFC 7.18.14 Workout

Posted on July 18, 2014

7.18.14 Friday
Event Date: July 18, 2014

Warm Up

200m Run

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

-1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

WOD

For Time

6PC/6 HSC 135/75#

10 Burpees OB

50 DU’s

6PC/6 HSC 155/95#

15 Burpees OB

75 DU’s

6PC/6 HSC 185/125#

20 Burpees OB

100 DU’s
9.2.2019 Session Two Workout

4 rds. Work 0:40, rest 0:20
Max Reps Toes To Bar
Max Reps Cal Row
Max Reps Front Squat 45/30kg
Rest.
Day 29.2 Strength

Shoulder Press 5x5
10 min amrap Workout

10 db snatches
10 toes to bars / kipping leg raises
10 walking lunge steps with 1 DB OH or front rack (5+5step/side)
Maanantai 12.2 Strength

Snatch grip deadlift
3 x 12 @80% of snatch 1RM
Use straps
POWER&SPEED Workout

Friday
9.2.2019 Session Two Workout

Shoulder press + TnG Push Press
6 x (5 shoulder press@AHAP + 3 TnG push press)
SO 3:00
Day 27 Workout

Rest & Recover
Kunto 1 Workout

1min work 10sec switch
3 rounds
Bike erg 20cal
Row 20cal

3min rest

3 rounds
Bike erg 18cal
Row 18cal

3min rest

3 rounds
Bike erg 15cal
Row 15cal

3min rest

3 rounds
Bike erg 20/18/15cal
Row 20/18/15cal
PT Group TO 30.11. klo 18 Workout

LÄMMITTELY
Tekniikkatikkaat
TGU tekniikka

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus

KEHONHUOLTO
Dynaamisia ja staattisia liikkuvuusliikkeitä

Need a training program?

CFC 7.18.14 Workout

9.2.2019 Session Two Workout

Day 29.2 Strength

10 min amrap Workout

Maanantai 12.2 Strength

POWER&SPEED Workout

9.2.2019 Session Two Workout

Day 27 Workout

Kunto 1 Workout

PT Group TO 30.11. klo 18 Workout