CFM: April 16th, 2014

CFM: April 16th, 2014

 

Warm-up:

3 Rounds

250M Row

Lunge Across Room and Back

 

Workout:

10-8-6-4-2

Power Cleans (155/85)

50 Double-Unders after each round (sub is 100 plate hops)

 

150 Russian Kettlebell Swings for Time…with a friend

Alternate with hate (32K/24K)

 

Endurance:

2000M Row

It’s a benchmark, enjoy

 

Core:

6 Rounds

30 Seconds Hollow Rock

30 Seconds Plank

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CFM: April 15th, 2014

CFM: April 15th, 2014

 

Warm-up:

3 Rounds

1-Minute Jump Rope

20 Switches

20 Light Russian Kettlebell Swings

 

Workout:

5 Rounds

7 Front Squats from the Floor (165/95)

7 Handstand Push-ups (Deficit – 45’s & Ab-Mat)

 

16-Minute EMOM

Even Minutes: Wallball

Odd Minutes: Toes to Bar

 

Endurance:

75/55 Calories AirDyne

10 Seconds On / 20 Seconds Rest

 

Core:

3 Rounds

1-Minute Leg Raise

20 Long Sit-ups

60 Flutter Kicks

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No Teens/Kids Classes Monday

There will be no Teens/Kids classes tomorrow, Thursday and Friday. They will go on as scheduled for Tuesday and Wednesday. Apologies for the late update, didn’t have a handle on the holidays this week.

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CFM: April 14th, 2014

CFM: April 14th, 2014

 

Warm-up:

3 Rounds

12 Calories AirDyne

20 Air Squats

 

Workout:

5 Rounds

10 Power Snatches (75/45)

10 Overhead Squats (75/45)

20 Push-Ups

 

Strength:  Back Squat

Work to a Heavy Set of 7

 

Endurance:

5 Rounds

300M Row / 1-Minute Rest

 

Core:

5 Rounds

15 Touch the Ceiling

15 Kick the Ceiling

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CFM: April 13th, 2014

CFM: April 13th, 2014

 

Warm-up:

3 Rounds

40 Plate Hope

20 Jumping Jacks

 

Workout:

4 Rounds

45 Double-Unders / 100 Singles

30 Rage Balls (20/16)

15 Pull-ups

400M Run

 

Fun with a Capital F:

3 Rounds

1-Minute On / 30 Seconds Rest

AirDyne

Row

Plank

 

Core:

4 Rounds

15 Weighted Sit-ups (15/10)

30 Russian Twists

 

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CFM: April 12th, 2014

CFM: April 12th, 2014

 

Warm-up:

1000M Row

 

Workout:

30 Burpee Box Jumps (24/20)

 

Followed by

 

4 Rounds

12 Dumbbell Thrusters (35/20)

18 Russian Kettlebell Swings (24/16)

 

16 Minute EMOM:

Even Minutes: Ring Dips

Odd Minutes: Strict Chin-ups

 

Core:

3 Rounds

20 Leg-Overs

60 Flutter Kicks

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CFM: April 11th, 2014

CFM: April 11th, 2014

 

Warm-up:

3 Rounds

1-Minute Jump Rope

1-Minute Squat Hold

12 PVC Pass-Throughs

 

Workout:

Wallballs and Pull-up Ladder (15 Minute Cap)

1 Pull-up

3 Wallballs (20/14)

2 Pull-ups

6 Wallballs (20/14)

….and so on until you reach the time cap

 

Endurance:

30/24 Calories AirDyne

2-Minute Rest

20/16 Calories AirDyne

1-Minute Rest

10/8 Calories AirDyne

 

Lifting:

Snatch: 1 Power Snatch + 1 High Hang Squat Snatch

Work to a clean HEAVY

 

Core:

5 Rounds

15 GHD Sit-Ups

15 GHD Back Extensions

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CFM: April 10th, 2014

CFM: April 10th, 2014

 

Warm-up:

2 Rounds

400M Run

40 Mountain Climbers

 

Endurance: Yup, it’s 1st

5 Rounds

20-Calorie Row

10 Rower Burpees (jump over the silly rower)

 

Workout:

10-1

Deadlift (225/135)

Kettlebell Hang Clean and Press – Right (16/12)

Kettlebell Hang Clean and Press – Left (16/12)

 

Lifting:

Overhead Squat: From the Rack

Work from a set of 5 to a 1-Rep Max (less reps as the weight goes up)

 

Core:

3 Rounds

20 Long Sit-ups

1-Minute Leg Raise

20 Leg-Overs

1-Minute Plank

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CFM: April 9th, 2014

CFM: April 9th, 2014

 

Warm-up:

3 Rounds

200M Row

30 Bar Touches (jumping)

 

Workout:  

5 Rounds

10 Back Squats (185/115)

400M Run

 

12 Minute EMOM:

Even Minutes: Dumbbell Snatches

Odd Minutes: Handstand Push-ups

 

Lifting:

Jerk Day – From the Rack either Traditional or Behind the Neck

 

Core:

6 Rounds

12 Touch the Ceiling

12 Kick the Ceiling

24 Russian Twists

 

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CFM: April 8th, 2014

CFM: April 8th, 2014

 

Warm-up:

3 Rounds

1-Minute Jump Rope

12 Jump Squats

12 Push-ups

 

Workout:  

3 Rounds

50 Switches

40 Un-weighted Step-ups (24/20)

30 Rage Balls (20/16)

20 Thrusters (65/45)

 

Endurance:

4 Rounds

15/12 Calories AirDyne

21 Russian Kettlebell Swings (16k/12k)

 

Lifting

Clean Day – From the Floor or Hang, Power or Squat…Have fun

Do something interesting and exciting

 

Core:

4 Rounds

20 Hollow Rocks

50 Flutter Kicks

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