A. 4 rounds (FGB Style)
1:00 ‘heavy’ OVHD KBS @ 32K / 24K / 16K
1:00 ‘high’ box jump @30” / 24”/ 20”
1:00 pistols (High Lateral Step-up)
1:00 toes-to-bar
1:00 sled push @ 45 lb / Box Push variations
1:00 rest
*total reps recorded
Scaling Guide:
– 200 – 350 total reps, about 75 per round.
– Scale Up: 44K/32K kb, 36/30″ box, 35/25lb pistols
“Setting goals is the first step in turning the invisible into the visible.”- Tony Robbins
A. In 20:00 Minutes
Build to 1 RM Back Squat
*Weight Recorded
*Post Test!
B. Row 1200m / 1000m / 800m
then
3 rounds for time
80′ dumbbell suitcase carry (20′ out and back two times) @ 24K / 16K / 12K
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Time recorded
Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round
Optional ‘Cash Out’:
4 min AMRAP
16 suitcase lunge steps
30s plank
100m run
NIGHT OF CHAMPIONS is coming! Check out the details here.
A. Skill Practice Warm Up: perform 3-5 sets of 8-12 strict toes to bar (or progression) in appx. 5:00.
B. 14:00 EMOM
Min 1 – 2 Power Snatch @ 65-75%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises
C. “Bottom’s up”
12:00 AMRAP
10 Burpees
25 Double Unders
*Rounds + Reps recorded
*PreTest “Bodyweight”
Scaling Guide:
– 6 – 11 rounds, about 1:30 per round.
Optional ‘Cash Out’: 4 min max cal row or air bike
A. 7:00 EMOM
3 BB single leg deadlifts / Leg
B. “Bootlegger’s Turn”
5 Rounds
12 deadlift @ 225 / 155 / 75
15 wall ball @ 20lb / 10ft,14lb / 9ft, 10lb / 8ft,
12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round trips
1 min rest
*Time recorded
*25:00 Cap
*Previously done
Scaling Guide:
– 16 – 22 minutes,
– Scale Up: 275/175lb deadlifts and put a 24/20 inch box in your lane to jump on and over every shuttle rep
New Fundamentals graduates on Coach Gen’s CFL team! Say hello to:
Top Left – Julie LaCivita
Top Right – Justin Dube
Bottom Left – Billie Cervera
Bottom Right – Kobi Bartikowski
A. “Team Helen”
3 rounds for time.
400m run together
42 kettlebell swings @ 24K / 16K / 12K – split as desired
24 pull-ups – split as desired
Scaling Guide:
– 12 – 18 minutes, about 4 min per round
Optional ‘Cash Out’:
3 rounds
8 db thrusters
200m run
Happy Easter everyone!
A. 21:00 EMOM
Min 1 – 2 Back Squat @ 75-90%,
Min 2 – 3/arm Single Arm Ring Row
Min 3 – Rest
*Sets across
B. 7:00 AMRAP
Row 40 calories
then max rounds
40′ bear crawl
12 SA overhead squats @ 45 / 30 / 15
12 box jumps 24 / 20 / 12
*40 Cal row time + Total reps + rounds recorded
Scaling Guide:
– 3 – 6 rounds.
Scale Up: 35/53lb kb, 24/30″ box
Optional ‘Cash Out’:
3 rounds
16 suitcase lunge steps
25 cal row
What is CFA about? Read Coach Wes’s vision here
A. In 12:00 Find a 1 RM WTD Pull-up
B. 15:00 AMRAP
200m run with medicine ball @ 20 / 14 / 10
6 db weighted pull-ups, kipping allowed @ 30 / 10 / Ring Rows
12 push-ups
24 butterfly sit-ups
*Rounds + Reps Recorded
Scaling Guide:
– 4-7 rounds, about 3 min per round,
– Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups
How do you overcome your cravings?
A. 16:00 EMOM
Min 1 – 1 Power Snatch @ 65-75%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises
B. “Atlas RIse”
3 rounds
15 Hang Power Cleans @ 135 / 95 / 55
15 Burpees
*time recorded
**PreTest**
Scaling Guide:
– 4 – 9 min, about 2 min per round
Optional ‘Cash Out’:
5:00 AMRAP
10 toes to bar
20 cal row
We LOVE #TransformationTuesday stories like Paul’s. Check it out!
“Year End Tests”
**All results for A, B, & C recorded**
Optional ‘Cash Out’:
5:00 EMOM
:30 DUs
:30 Rest
Check out the next installment of Fitness Fundamentals – Weightlifting!
In teams of three, with only one partner working at a time, each person completes 3 rounds each of:
A) 50 Double Under
8 Front Squats 135 / 95 / 55 – from the ground)
8 Pull-Ups (Scale Bands / Jumping)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
B) Run 200 Meters
8 Thrusters @ 95 / 65 / 45
8 Pull-Ups (Scale Bands / Jumping)
*total time recorded
*40 minute cap
Scaling Guide:
– 25 – 30 minutes
– Scale Up: 185/135 FS, 135/95 Thrusters