We have put the Saturday classes back to their original times of 9am Sweatfest and 10am Strengthy. Good work on the attendance at the weekend we had a full turnout from everyone who booked in on Saturday and Sunday. This makes us happy.
Love CFEK.
Monday
in pairs for 30 minutes:
1 partner runs 400m
while the other Amrap:
30 TTB
30 HSPU
30 Lunges with KB
Tuesday
A)
Build to heavy power clean and push jerk
B)
Grace (5min cap)
Wednesday
A)
Tabata
Pull up
Sit up
Air squat
Push up
B)
Tabata
Alternating between plank and hollow hold
Thursday
A)
Back squat 6-5-4-3-2 (70-90%)
B)
Bulgarian split squats
Friday
A)
Power snatch 2-2-2
B)
Then 4 min Amrap
20 power snatch (40/30)
20 burpee over bar
4 min rest
4 min amrap
10 power snatch,
10 burpee over bar
4 min rest
4 min Amrap
5 power snatch,
5 burpee over bar
Saturday
Sweat
For time:
30 ball over shoulder 50 / 30
1 mile run
60 heavy kettle bell swings
1 mile row
60 wall balls
1 mile ski erg/equivalent or row
Strength
A)
Deadlift work up to heavy double
B)
600m farmers carry with heavy kettle bells.
C)
100 banded good mornings.
