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Training for Thursday, June 4th

CFWS   Group Circle   Warm Up 3 Rounds: 10 Wallballs 10 Dive Bomber Pushups 10 Wallball Goblet Squats     Strength 15 minutes to complete either: Make 1 RM

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Training for Wednesday, June 3rd

Group Circle   Warm Up   Strength 20 minutes to complete 1RM Back Squat   Workout of the Day “Randy” 75 Snatches for Time (75/55) **this can be a Power

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Training for Tuesday, June 2nd

CFWS   Group Circle   Warm Up   Strength 15 minutes to make up 1RM Bench Press or Seated DB Press 5s x 8r   Workout of the Day Complete

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Training for Wednesday, June 17th

Group Circle   Warm Up Let’s get those Hammies and Glutes firing for Diane! And discuss the Hollow Body position! The Coach will work with each member in the warm

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Training for Monday, June 1st

Group Circle   Warm Up Small Block :30 Plank Hold :30 Superman Hold :30 Plank Hold :30 Hollow Hold Quick Line Drill   Strength 20 minutes to complete 1 RM

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Training for Saturday, May 30th

West Side Comp, PugNutzz @ 7:30am For time Complete the Following: 10  Thrusters (135/95) 15  T2B 20 Deadlifts (225/155) 30 HSPU 20 Deadlifts (225/155) 15 T2B 10 Thrusters (135/95)  

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Training for Friday, May 29

Group Circle   Warm Up Whatever Mitch wants! 🙂   Strength 15 minutes to complete RDL 5s x 8r @ 80 – 90% of Max Clean   Workout of the

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Training for Thursday, May 28

CFWS   Group Circle   Warm Up 3 Rounds: 10 Dowel Passthroughs 10 Scap Pulls 10 Dowel OHS 10 Dowel Good Mornings   Strength 15 minutes to complete: Snatch +

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Training for Wednesday, May 27th

Group Circle   Warm Up “GO, Karlie, GO!!!”   Strength 15 minutes to complete: Turkish Get Ups 6s x 2r each side – HEAVY   Workout of the Day 16

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Training for Tuesday, May 26th

CFWS   Group Circle   Warm Up 400m Run -then- 1:00 Hollow Hold 1:00 Superman Hold 20 Iron Crosses 20 Scorpions 1:00 Superman Hold 1:00 Hollow Hold   Strength 15

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