October 09

Posted in 2018 on October 8, 2018 by cfsvmiyagi

SKILL
Tabata Chin-Ups
2 Min Rest
Tabata Push-Ups

LIFT
14 Min EMOM
1 Muscle Clean
1 Strict Press
*build up each minute

WOD
For time:
21 Pull-Ups
3 S2OH (135/95)
15 Pull-Ups
6 S2OH
9 Pull-Ups
9 S2OH

*Bar is taken from the ground

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October 08

Posted in 2018 on October 7, 2018 by cfsvmiyagi

ACCESSORY
3x
10 Glute Ham Raises
Hip Circle (5L/5R/5 Squats)
10 Reverse Hypers

LIFT
Back Squat
7 @ 60%
5 @ 65%
3 @ 70%
*complete cycle 3 times

WOD
Back Squat (135/95)
*max reps in 7 minutes
*from the rack
**anytime the bar is dropped or
racked, there is a 5 burpee
penalty on the spot.

October 07

Posted in 2018 on October 5, 2018 by cfsvmiyagi

weight lifting, personal training coquitlam, personal training, group fitness, nutrition, fat loss, muscle gain, group fitness, group fitness classes, health and wellness

SKILL:
Turkish Getups
1RM
*work up to a max weight
that you can complete on
both hands

WOD
2 Teams
400M Prowler Race
(Teams average body weight on prowler)
*One person pushing only
*other team members walk with one KB overhead
(53/35)

October 06

Posted in 2018 on October 5, 2018 by cfsvmiyagi

SKILL
Warm Up WOD movements

WOD
Teams of 2
100 pull-ups
100 box jumps (24/20)
100 toes to bar
100 air squats
100M Partner Carry (each)
* share all the reps
*each athlete must carry their partner 100M

October 05

Posted in 2018 on October 4, 2018 by cfsvmiyagi

ACCESSORY
3x
8 Kneeling Squat Jumps
8 Glute Ham Raises
8 Back Extensions

LIFT
Squat Cleans
12 Min EMOM
*build up to a heavy
single for the day

WOD
50 Power Cleans for time (135/95)
*at any point during the workout,
you must complete 5 rope climbs.

October 04

Posted in 2018 on October 3, 2018 by cfsvmiyagi

 

 

 

 

 

SKILL
Jump Rope
*Running in Place
*Double Unders
*Triple Unders

WOD
18 Min AMRAP

10 Alt. Single Arm KBS (53/35)
10 Burpees to Target
10 HSPU

October 03

Posted in 2018 on October 3, 2018 by cfsvmiyagi

ACCESSORY
3x
10 DB Shrugs
10 curl bar tricep extensions
10 Weighted Glute Bridges

LIFT
Incline Bench Press
8×3
*build up to a heavy
triple

WOD
21*15*9*
Wall Balls (20/14)
AbMat Sit-Ups
*=45 DU’s (90 Singles)

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