Warm-up: 200m Run 100ft Broad Jumps, start small then increase distance 10 Wall Squats, 5 count hold at bottom 20 Squats, slow and controlled Mobility: Couch/Mt.Climber/Wrist Strength: 1) Front Squat, 4×8 @ 60%-65% Warm-up with 2×4 first 2) Weighted Step-ups, 3×10, R+L=1 No weight for the first set, use slam ball held in rack position...Read More
Here is the team roster for the “Double Down Throw-down” next weekend. If we missed your team or you are backing down from competing let us know ASAP. We are finalizing the workouts and heat times this weekend. Workouts will be posted on Friday(8/23) at 10am along with instructions/heat time, etc. CFLW: Linda/Michelle Chad/Dave Jake/Mr....Read More
Warm-up/Mobility: Coaches Choice 10min Strength: 1) Close Grip Bench Press, 3×10 This is targeting the triceps, so weight will be considerably less then a standard Bench 2) Bench Dips 3×30 If you can do ring dips unassisted, do 3×15 2b) Chin-ups 3×15 Palms-facing in kids Conditioning: Teams of 2 complete the following “Tail Pipe” 3...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Sumo Dead Lift 3×10 40%-50% Warm-up with 2×5 2) Weighted Good Mornings, 3×10 Keep it light and perfect, slight increase from last week 3) Power Snatch Warm-up 3×3 Work within your skill set, take it from the hang if needed Conditioning: 21-15-9 Power Snatch @ 40%-50% Jumping Lunge, RIGHT...Read More
“Double Down” is full! We will be posting the teams later this week. Workouts and heat times will be announced Friday August 23rd and 10am……Stay tuned Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Push Press 3×10 @ 40%-50% Warm-up with 2×5 first 2) Single Arm Kettle Bell Row, 3×10 This will be done off of the benches, 10 each arm Conditioning: AMRAP 12min 5 Hand Stand Push-ups, Strict for as long as you can 30 Double Unders or Tuck Jumps or Jumping...Read More
Warm-up: 40 Mt. Climbers, 1=1 10 Wall Squats, 5 count at bottom 20 Squats Mobility: Mt. Climber Stretch and Couch Stretch Strength: 1) High Bar Back Squat 3×10 Warm-up with 2×5, if you were here on 7.30.13, increase by 10#-15# 2) Bulgarian Split Squat 3×10 No weight, back leg on a bench 10 each leg...Read More
Warm-up/Mobility: Coaches Choice, 10min Workout: Teams of 2-3 complete the following 2000m Row, broken into 250m per person 100 Weighted Step-ups, KB or SB in rack position, 1=1 100 Burpee Stick Jumps, 6″ use PVC and 2 Kettle Bells, 1=1 100 Plate 2 Over Head 2000m Row, broken into 250m per person Break the 100’s...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Bench Press 3×10 @ 40%-50% If you were here on 7.26.13, increase by 5#-15# 2a) Bench Dips 3×25 2b) Straight Bar Curl, 3×25 15#-45# Yep, curls! Do not go over 45#, 25reps will add up fast Conditioning: 3 Rounds 400m Run 35 Push-ups, clapping if you got themRead More
