Workout of the Day: Friday, 2.17.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min mobility as needed 10/side Lying Pec Stretch 10 Cat/Camel 2 rounds: 30′ Bear Crawl 30′ Crab Walk 10 Scap Push up 10 Scap Pull up Supinated Chin-over-bar hang :15 STRENGTH: 4 rounds: A1. DB Incline Bench @31X1 x 10, Rest 30sec (use incline bench or put (2) […]

Workout of the Day: Thursday, 2.16.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 30′ Bottoms-up KB Walk + 5 Half-Kneeling Bottoms-up KB Press 10 SLDL w/KB 10 SA KB Swing 10 Hand-to-hand KB Swing 10 KB Snatch 10 KB Clean 10 KB Push Press 10 KB Plank Pull-under STRENGTH: A1. Barbell Back Rack Primal Complex x 4/movement x 3 –With barbell racked: […]

Workout of the Day: Wednesday, 2.15.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Kneeling OH Banded Lunge Stretch x 1min/side Banded Super Front Rack Stretch x 1min/side Yoga push up x 10 2 rounds: W/monster band at ankles: 10 Lateral steps/direction 10 steps forward/backward 10 dynamic foot jumps (forward/backward) –move monster band to around toes 10 Knee Raises/leg STRENGTH: A. Jerk (Push […]

Workout of the Day: Tuesday, 2.14.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pull Through x 20 Banded Good Morning x 20 2 rounds: PVC Pass Through x 10 PVC Around the world x 5/direction PVC Jump Squat x 10 PVC Forward Lunge x 5/leg PVC Lateral Lunge x 5/leg PVC Muscle Snatch x 10 PVC OHS x 10 PVC Snatch […]

Workout of the Day: Monday, 2.13.2017.

Are you registered for the Open yet? Sign up here, make sure you mark CFCC as your affiliate, and add your name to the board in the back of the main space! Want to know more? Read all about the Open at CFCC here. WORKOUT OF THE DAY: MOVEMENT PREP: 2-3min mobility as needed: Banded […]

Workout of the Day: Sunday, 2.12.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min mobility as needed Banded Lat Stretch x 1min/side 2 rounds: 10 V-up 5 Inchworm 10 Scap Push up 10 Scap Pull up 10 Hanging Knee Tucks 5 Spiderman Steps/side STRENGTH: 3 rounds: A1. Partner resisted Hamstring lower w/dynamic push up x 8, as slow as possible A2. […]

Workout of the Day: Saturday, 2.11.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball/Foam Roll Hips, Glutes. Partner Banded Wall Quad Stretch- 1min/side 2 rounds: 10 Spiderman Step plus Rotational Reach 10 High Knee Lunge + Twist 10 Duck Walk (5 Forward/5 Back) 10 Scap Push Up 10 Yoga Push Up STRENGTH: 3 sets: 5/arm Single-Arm DB Floor Press 5/leg Pistol […]

Workout of the Day: Friday, 2.10.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min mobility as needed 10/side Lying Pec Stretch 10 Cat/Camel 2 rounds: 30′ Bear Crawl 30′ Crab Walk 10 Scap Push up 10 Scap Pull up Supinated Chin-over-bar hang :15 STRENGTH: 4 rounds: A1. DB Incline Bench @21X1 x 10, Rest 30sec (use incline bench or put (1) […]

Workout of the Day: Thursday, 2.9.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 30′ Bottoms-up KB Walk + 5 Half-Kneeling Bottoms-up KB Press 10 SLDL w/KB (5/side) 10 SA KB Clean (5/side) 10 SA KB Snatch (5/side) 10 SA KB Push Press (5/side) 10 SA KB Thruster (5/side) 10 SA KB Plank Pull-under (5/side) 10 SA KB Swing (5/side) 10 Hand-to-hand KB […]

Workout of the Day: Wednesday, 2.8.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Kneeling OH Banded Lunge Stretch x 1min/side Banded Super Front Rack Stretch x 1min/side Bird dog x 10 Yoga push up x 10 2 rounds: W/monster band just below knees: 10 Lateral steps/direction 10 steps forward/backward 10 dynamic foot jumps (forward/backward) 10 glute bridge w/2sec pause STRENGTH: A. Jerk […]

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