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Siteplicity

CFD workout for 9/11/2020

September 10, 2020, , 0
Warm up: 5 minutes moving consistently through: 8 Tempo Air Squats (3131) 6 Updowns 8 Push press with empty bar or light DB’s 6 RDL’s with 31X1 Tempo Cardio Weightlifting: Every 4:00 x 4 sets Row 500/400m or Bike 25/18 cals 10 Hang Power Clean and Jerks (barbell or DB) *use the same weight or...
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CFD workout for 9/10/2020

September 9, 2020, , 0
Warm up: 2 Rounds :20 Plank 5 Hang Db High Pulls + 5 Strict Press + 5 Hang Muscle Snatches (R) :20 High knees 5 Hang Db High Pulls + 5 Strict Press + 5 Hang Muscle Snatches (L) :20 Jumping Jacks Conditioning: Every 3:00 x 5 sets 7 Strict Ring Pullups or Ring Rows...
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CFD workout for 9/9/2020

September 8, 2020, , 0
Warm up: 5 minute AMRAP for quality: -12 alternating shoulder taps -12 Lateral Hops -6 empty bar or light DB strict press -12 Alt. Down dog Toe Touches Conditioning: Work x 3:00, rest 2:00 x 4 sets (20 mins) AMRAP: 21 Push Press 15 Box Jump Overs or 20 Squat Jumps over DB Max Reps...
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CFD workout for 9/8/2020

September 7, 2020, , 0
Warm up: 2 Rounds: -12 Alternating Lunge w/twist -10 alt. Squat Rotation -:30 second Plank hold 2 Rounds: -5/5 Bird Dogs -5/5 Fire Hydrants -10 Cat/Cow iterations Build: Tempo Front Squat: Every 3:00 x 4 sets: 8 Front Squats with a 33X3 Tempo A full set takes close to 90 seconds.. choose a weight you...
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CFD workout for 9/7/2020

September 6, 2020, , 0
Labor Day workout!! Classes at 8/9/10! Make sure you sign up for class and bring lots of water!! Workout: “Hansen” 5 Rounds for time (25 min Cap) 30 Kettlebell Swings 30 Burpees 30 Situps or 15 Toes 2 Bar
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CFD workout for 9/5/2020

September 4, 2020, , 0
Warm up: 1 Round: 5 BB RDL + 5 BB Hang Muscle Clean + 5 Strict Press 5 Kang Squats (bodyweight) 3 Up Downs 1 Round: 5 BB RDL + 5 BB Hang Power Clean + 5 Push Press 8 Alternating Box Step Ups 3 Up Downs Conditioning: Inside: Against 10 Mins: 30 Power Clean...
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CFD workout for 9/4/2020

September 3, 2020, , 0
Warm up: 2 Rounds: :10 Hollow Hold + 5 Hollow Lifts 10 Medball Squats 2 Rounds: 10 Alternating walk the dog pulses 8 Split squats R 8 Split Squats L Conditioning: EMOTM x 20 Mins: 1)Row 15/12 Cals 2) 10-15 Kipping Toes 2 Bar or 15 V Ups 3) 20 Wallballs or Medball Thrusters 4)...
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CFD workout for 9/3/2020

September 2, 2020, , 0
Warm up: 2 Rounds :10 Single arm overhead light DB hold R immediately into 6 strict press :10 Single arm overhead light DB hold L immediately into 6 strict press 8 Alternating Hang snatches :20 Seated Forward Fold Build: Shoulders Every 2:00 x 5 sets 10 Strict DB Press (2 DB’s) :20 Sec Hold overhead...
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CFD workout for 9/2/2020

September 1, 2020, , 0
Warm up: 3 Rounds :20 Front Leaning Rest :20 Knee Push-ups :20 Alternating single arm swings Rest :30 Conditioning: Every 3:00 x 5 sets: 25 Russian KBS 9 Strict HSPU/Pike Pushups on box/Tricep Pushups 9 Strict Pull ups/Ring Rows or KB Row * Scale Pull up number so that you can complete it in 2-3...
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CFD workout for 9/1/2020

August 31, 2020, , 0
Tuesday: Warm up: 4 Rounds: 4 Prisoner Good mornings 4 Air Squats 4 Up Downs 2 Rounds: 6 Alternating Tall plank rotations (Plank on hands, rotate and reach hand to sky keeping feet in same spot) 6 light Push Press Conditioning: (17 Mins) Every :90 x 6 sets (9 mins) 7 Thrusters 7 Bar Facing...
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