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Siteplicity

CFD workout for 11/23/2020

November 22, 2020, , 0
Warm Up:Foam Roll Pecs/Lats x :30 ea/group ea/side (2:00 total) Accumulate a 1:00 hang from pull up bar (pronated)-Scale to ring hold as needed 2 Rounds:5 ea/ Half Kneeling SA DB Press5 ea/side Turkish Sit up (just the first phase of a TGU)Row/Bike Run x :30 (increase speed on round 2) -Discuss Support/Plank “Points of...
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CFD workout for 11/21/2020

November 20, 2020, , 0
Warm-up: Partner A:   10 Good mornings 10 alternating lunges Partner B: Plank Hold (kneeling or full) Switch, then Partner A: 5 Tempo Push-ups (3030, kneeling or full) 10 air squats Partner B: Bottom of Squat hold Partner Workout: *Alternate Working minutes for the ENTIRE workout: Only 1 partner working at a time EMOTM x...
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CFD workout for 11/20/2020

November 19, 2020, , 0
Friday: Warm-up: 2 minutes of light cardio (jog/bike/row) 2 Rounds: 10 Glute Bridges with 2 second pause at the top 5 Strict press w/empty bar or singe DB 10 alternating single leg V-ups 5 Push Press w/empty bar or singe DB Workout: 20 Min AMRAP Row 400-500m/Bike x 20-30 cals/Run 400m 15 S2OH 30 Situps...
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CFD workout for 11/19/2020

November 18, 2020, , 0
Warm Up: 2 Rounds: with a light DB 5/5 High Pulls with 3 second negative 5/5 Strict Press with a 3 seconds negative :15 second passive hang from rings/bars (pronated/supinated) 2 Rounds: with PVC Pipe 10 Supinated pass-throughs 5/5 Around the worlds 5/5 Staggered stance good mornings 10 PVC Power snatches (Power/second) Arch and Hollow...
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CFD workout for 11/18/2020

November 17, 2020, , 0
Warm-up: Wrist and Front Rack mobility: Table-top wrist stretches PVC Front Rack Stretch (sword in sheathe) 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 10 Cat-cow iterations 5/leg Lateral Step-ups with controlled lower Workout: Every 3:00 x 4 sets: 8/ea Front Rack Step Up @ 30% of Back Squat Max *All reps on 1 leg...
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CFD workout for 11/17/2020

November 16, 2020, , 0
Warm-up: 5 min AMRAP for Quality 10 Alternating Lunges w/ twist 5 Bus-Driver Squats 10 Plate Ground to overheads 20 plate hops Deadlift Technique and set-up instruction:  (Shoelace knot under bar, chest up, tight set-up) with light plates on the bar, 5 reps with (3030) tempo 6-8 minutes to Build to Deadlift Working weight Workout:...
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CFD workout for 11/16/2020

November 15, 2020, , 0
Warm-up: 2 Rounds: 200m Row or 10 cal bike 8 Up-downs 6 Inch-worms w/twist (no push-up) 10 alternating shoulder taps Clean Prep: with pvc/empty bar 3 Clean Pulls from Power position 3 clean High Pulls from Power position 3 Muscle cleans from Power position Repeat from 2nd Position Push Jerk Drills: 5 sets on coaches...
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CFD workout for 11/14/2020

November 13, 2020, , 0
Warm up: 7 Min AMRAP Partner A; Row/Bike x 10-15 cals @ conversational Pace (run  Partner B  Does an AMRAP With a PVC Pipe of: 5 Hang Muscle Snatches 5 OHS with hands open 5 Jump Squats Partner Workout: Split Work as desired For Time… 25 Min Cap Buy in: 75-100 cals on Bike or Rower Then:...
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CFD workout for 11/13/2020

November 12, 2020, , 0
Warm up: 1:00 ea/Grasshopper lunge Stretch 10 Supinated PVC Passthroughs 20 alt. Cossack Lunges :30 Hang From Bar or Rings 3 Rounds: :15 Hollow :15 Arch 15 Hollow Rocks or Deadbug Rocks 2 Rounds (kip the pull-ups on round 2) 10 Tempo Medball Squats @ 33X1 Tempo 10 Medball Push Press 3 Strict Pull ups...
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CFD Workout for 11/12/2020

November 11, 2020, , 0
Warm up: 2:00 of Wrist Mobility work 2 Rounds w/Empty bar or Light DB 10 Push Press 10 Alt. Box Step Ups (jump down on round 2) 10 alt. Single Leg V Ups 10 Hang Power Cleans  5 Updowns *Establish Difference b/w Push Press and Push Jerk Workout: Chipper (18 Min Cap) 50 Push Press...
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