Warm-Up:
800m Run
3 Rounds
10 Scorpion Stretch
10 Iron Cross
10 Single Leg March
15 Seal Jacks
+ (3) 2 Minute Drills-Shoulders

Skill:
Accumulate 5 Minutes of Planking

Workout of the Day:
Active Rest Day:

NO TIME!!!!!
3 Rounds

10 Pullups
12-15 GHD Situps
10-12 Reverse Hypers
10-12 Ring Dips
12-15 Bench Press
10-12 Pass Throughs

**Use Light to moderate Weights**

Recovery::
Foam/Ball Roll- Calves (5 minutes), IT Bands (5 minutes)

Warm-Up:
2 Minute Jump Rope
3 Rounds
50’ Spiderman Crawl
10 Pass Throughs
10 Squats
10 Inch Worms
10 DB Push Press

Dena.  Car Press for Reps

Workout of the Day:

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Good Mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Warm up:

500 m run or row

Then, take 10 minutes and work on a skill, weakness or go through a needed mobility circut.

3 rounds:
10 shoot throughs
10 sec hanging L-sit (also try on the rings)
10 ring rows
10 hollow rocks

Work out of the Day:

15 min AMRAP of:

10 box jumps/24”
15 KBS
20 push ups

Post thoughts to comments.

Warm up:

500 m run or row

3 Rounds:
10 pass throughs
10 box jumps
10 KB/DB swings
10 walking lunges
10 push press
    + shoulder mobility

Skill: Split jerk

Work out of the Day:

Split jerks
1-1-1-1-1-1-1

Post loads and thoughts to comments.

If you ordered a Buddy Lee jump rope and have not turned in your payment yet, please do so by this Tuesday.  Also, clear out your calendars….we’re having a BBQ!!!  Saturday, July 30th from 4pm till ?? for all CFBT members and their families.  Karee Miller and Jaime Hess (they’re neighbors!) have opend up their back yards for lots of fun.  CFBT will provide the meat….every one else….pot luck!  Details will be posted at the box this week, please sign up so we know many to expect.  This is going to be a blast, we can’t wait!!

Warm-up:
Tabata Row (4 Cycles)
Burgener Warm-up x 2
3 Rounds
10 PVC Push Press
5 Wall Walks
10 V-Ups
5 Medball Cleans
10 Walking Lunge w/Twist
+
Shoulder Prep

Skill:
Running Drills
Clean Review

Hank.  Always Steady!!

Workout of the Day:

Run 800
30 Clean & Jerks
Run 800

Post time to comments

Warm-Up:
1 Mile Run or 1600m Row

Skill:
10 minutes any thing Ring related

Steve enjoying the moments after the storm

Workout of the Day:

This is NOT A TIMED WORKOUT!  Use light to moderate loads.

3 rounds:
15 pass throughs
15 pull ups
15 hip extensions or Reverse Hypers
15 kb/db swings
15 Bench Press
10 GHD Situps

Finish Work:
Foam/Ball Roll -10 minutes

Warm-Up:
1 minute Step-Ups
1 Minute Jump Rope
2 Minutes Rower
4 Rounds
10 Inch Worms
10 Walking Lunge w/Twist
10 Deadlifts (Band)
10 GHD Situps
5 Good Morniings (pvc/TB)


Deadlift Days of Summer

Workout of the Day:

Deadlift 3-3-3-3-3

Post loads to comments

Recovery:
Reverse Hyper 2 x 12 Reps