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Siteplicity

CFD workout for 11/11/2020

November 10, 2020, , 0
Warm up: EMOTM x 6 mins: 1):20 of Plate Jumps + Plank Hold in remaining time 2)10 KB Deadlifts with 3 sec lower 3)Worlds Greatest Stretch x 5 each side Rowing Technique Drills and Explanation of Hinge VS Squat in the KBS Workout: Every 4:00 x 4 sets Row 400-500m/Bike 22-30cals/Run 400m 60 Double Unders...
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CFD Workout for 11/10/2020

November 10, 2020, , 0
Warm up: 3 Rounds: 3 Sumo Inchworms (no Pushup) 10 Air Squats with a pause in the bottom 10/ea DB Strict Press w/ pause at the top  2 Rounds.. First round upper body only, 2nd round add in hips to high pulls 5 ea High Pulls 5 ea DB DL (snatch setup) 5 ea/ SA...
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CFD workout for 11/9/2020

November 8, 2020, , 0
Warm Up: 3 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Single DB Bent Over Row 2 Rounds: 10 Single DB or KB Sumo Deadlift with 3 count lower  5 Pushup to Cobra twist (1 twist each way) 20 Alt. Plank Touches (switch to thigh touches if you feel strong here) Workout: EMOTM x 15...
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CFD workout for 11/7/2020

November 6, 2020, , 0
Warm Up: 3 Rounds: Row/Bike/Run x :30 7 PVC Pipe Zombie Squats 7 Barbell Bent Over Row @ 2020 Tempo Empty Bar/DB Clean Drills: Down and Finish High Pull Muscle Clean Front Squat Hang Squat Clean 5 Mins to build to squat clean weight and do Coach assisted Pullup warm up and skill drills Workout:...
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CFD workout for 11/5/2020

November 4, 2020, , 0
Warm Up: 10 each: Arm Circles Hugs Bird Dogs (5/side) 2 Rounds 10 KB Jefferson Curls 10/Side KB Suitcase DL 10/Side DB Floor Press 2 sets: 10 Deadlifts with a 3030 Tempo 5-8 Knee Pushups with 3030 Tempo 10 Arch Ups *Add weight for the second set Workout: 5 Rounds for Time (11 Min Cap)...
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CFD workout for 11/4/2020

November 3, 2020, , 0
Warm Up: 3 Rounds:  10 alt. Reverse Lunge + twist 10 situps 10 KBS Tabata Arch/Hollow (Switch each interval) x 8 sets (4 mins) :20 Hollow :10 rest :20 Arch 2 Rounds: 10 Alt. DB Lunges (1 DB) 10 V ups Workout: For Time… 13 Min Cap 50-40-30-20 Back Rack or DB Lunges 25-20-15-10  DB...
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CFD workout for 11/3/2020

November 3, 2020, , 0
Warm Up: 5 Sumo Stance Triple Touch (M + L + R =1) 5 Inchworms + Pushup to Cobra Twist (L and R twist) 3 Rounds at increasing speed: Row/Bike/Jog x :30 6 Alt. Lunges 6 Updowns 3 Burpees Workout: Every 3:00 x 5 sets Row/Bike/Run x (15-20 cals/100-200m Run) 12 Burpees *Go HARD each...
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CFD workout for 11/2/2020

November 2, 2020, , 0
Warm Up: 3 Rounds with a PVC Pipe: 7 Pass throughs 7 Snatch Grip Strict Press (BTN) 2 Pushups ea/ Normal, narrow, wide 2 Rounds: 10 Air Squats 5 Medball Front Squats w/ pause in the bottom 5 medal push press w/ pause @ top 15 Single Unders (backwards on And 2) -Burgener Warm Up-...
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CFD workout for 10/31/2020

October 30, 2020, , 0
Warm Up: 10 each: Wrist Circles (each way) Elbow Circles Shoulder Shrugs -PVC Standing Lat Stretch x 20 secs with each arm on top- With a PVC Pipe: 10  Passthoughs 10 Supinated Passthroughs 10 Strict Press with 2 sec pause overhead 10 Push Press with 2 sec pause 10 Push Jerks with 2 Sec pause...
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CFD workout for 10/30/2020

October 29, 2020, , 0
Warm Up: 2 Rounds: 20 Alt. Plank Shoulder/Thigh Taps 10 ea/Single Arm DB Z Press (seated on floor) 10 ea/arm DB High Pull  2 Rounds: 10 reps each: Singles forward singles back crisscross or freestyle Plate Ground to Overhead -Set up Landmine Station- You’ll need a barbell and a 15 or 25 lb plate Workout: ...
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