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Sunday 6.27.21
CFSBK Zoom Room (Password: CFSBK) Active Recovery: 10am Today’s Programming STRENGTH A. Front Squat 3×5 B. AMRAP 12:00: 6 Cleans / 28 Double Unders / 6 S2OH / 9 Burpees C. 3-5 Sets: 8-12 Strict...
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Monday 6.28.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Teens/Preteens: 4:30pm Today’s Programming STRENGTH E3MOM Pause Back Squat 65%x5x5 Notes: Perform one set every 3 minutes for 5 sets. Base your % off...
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Tuesday 6.29.21
CFSBK Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Morning Mindfulness: 8am Today’s Programming STRENGTH Deadlift 5-5-5-5-5 Notes: Today’s Deadlifts should all be pulled from a dead start, no touch...
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Wedneday 6.30.21
Virtual Class Zoom Room (Password: CFSBK) CFSBK @ Home: 7am Today’s Programming STRENGTH High Hang Power Snatch + Mid Hang Power Snatch + Overhead Squat Notes: This week our complex includes two snatch...
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Thursday 7.1.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Today’s Programming STRENGTH 4 Sets of: 6 Strict Pull-Ups 18 Hollow Rocks 3 Sets of: 12 Hammer Curls :30 L-Weighted Tuck Hang Notes: Perform...
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Friday 7.2.21
Today’s Programming STRENGTH Front Squat 5×5 Across Notes: Perform 5 sets of 5 reps at the same weight. For today’s weights, use the same or slightly higher than last week. METCON EMOM 16:00 A: 1:00...
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Saturday 7.3.21
Today’s Programming METCON For Time: 150 Double Unders 20 Clean and Jerks (weight A) 100 Double Unders 15 Clean and Jerks (weight B) 50 Double Unders 10 Clean and Jerks (weight C) Notes: Choose three...
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Sunday 7.4.21 Independence Day 🎆
Today’s Programming A LA CARTE A. Front Squat 5×5 B. Shoulder Press or Bench Press 8-8-8 + 3-6 Chin-Ups C. High Hang Power Clean + Mid Hang Power Clean (or Snatch) D. AMRAP 12: 10 Clean and Jerks + 60...
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Monday 7.5.21
Today’s Programming STRENGTH E3MOM Pause Back Squat 70%x5x5 Notes Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy...
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Tuesday 7.6.21
Today’s Programming STRENGTH A1: Bench Press 8-8-8 A2: Double Dumbbell Romanian Deadlift 10-10-10 Notes: Work up to a heavy but techincally sound 8 rep set on the bench press. Try to go heavier than...
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Wednesday 7.7.21
Today’s Programming STRENGTH Mid Hang Snatch 1-1-1-1-1 Notes: Work up to a heavy but technically sound mid hang snatch. Receive the barbell as low as you can given your flexibility. METCON 4 Rounds for...
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Thursday 7.8.21
Virtual Class Zoom Room (Password: CFSBK) Virtual Yoga: 7am Today’s Programming A LA CARTE A. E3MOM: Pause BSQ 70%x5x5 B. Bench 8-8-8 C. Mid Hang Clean or Snatch 1-1-1-1-1 D. AMRAP 12: 15 Kipping...
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Friday 7.9.21
Today’s Programming STRENGTH Front Squat 3×3 Across Notes: Perform 3 sets of 3 reps at the same weight. Attempt to go heavier than last week’s 5×5. Next week we’ll hit 5 sets of 3 at the same or...
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Saturday 7.10.21
Today’s Programming METCON 5 Rounds for time of: 400m Run 20 Hang Power Cleans 10 Strict HSPU Notes: The cleans in this workout should be done in about 3-5 sets. You should always be able to do no less...
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Sunday 7.11.21
Today’s Programming A LA CARTE A. FSQ 3×3 B. Bench or Shoulder Press 8-8-8 C. Mid Hang Clean or Snatch 1-1-1-1-1 D. EMOM 16:00 6-12 cal Bike / 12 Burpees E: 4 Rounds FT: 400m Run / 20 HPC / 10 HSPU F:...
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Monday 7.12.21
Today’s Programming STRENGTH E3MOM Pause Back Squat 75%x 3-5×5 Notes This week we’re programming a range of 3-5 reps based on how difficult the weight is feeling for you. If things are getting pretty...
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Tuesday 7.13.21
Today’s Programming STRENGTH Deadlift 3-3-3 Notes Today’s Deadlifts should all be pulled from a dead start, no touch-and-go reps. METCON For Time: 5 Push-Ups 10 Kettlebell Swings 20 Double Unders 10...
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Wednesday 7.13.21
Today’s Programming STRENGTH Pause Power Snatch + OHS Notes This week we start focusing on pulling from the floor. Focus on a tight, balanced and strong first pull before pausing just above the knee...
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Thursday 7.15.21
Today’s Programming A LA CARTE A. E3MOM: Pause BSQ 75%x35x5 B. Deadlift 3-3-3 C. Pause Clean or Snatch 1-1-1-1-1 D. AMRAP 12: 10 Push-Ups / 20 KB Swings / 40 Double Unders E: Bench or Shoulder Press...
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Friday 7.16.21
Today’s Programming STRENGTH Front Squat 5×3 Across Notes Perform 5 sets of 3 reps at the same weight. For today’s loading, use the same or slightly higher than last week. METCON 10-9-8-7-6-5-4-3-2-1...
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