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Last Build Date: Fri, 15 Dec 2017 19:26:29 +0000

 



Friday December 15thcourtneycfk

Thu, 14 Dec 2017 23:00:29 +0000

Power endurance For time 500m row 50 BJ 24/20 75 thrusters 75/35 100 deadlifts 165/105 500m row 100 deadlifts 75 thrusters 50 BJ 500m row   Supplemental 5 min With a partner P1) bent over rope pull P2) hollow hold(image)


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Thursday December 14thcourtneycfk

Wed, 13 Dec 2017 23:00:12 +0000

Strength 10 min to build to a heavy bench press + Go every 2:00×10 10 bench @ 50%   Supplemental Row to hell With a partner each row 500,400,300,200,100   Extra credit Handstand progressions(image)


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Wednesday December 13thcourtneycfk

Tue, 12 Dec 2017 23:00:30 +0000

Endurance 4 blocks of 30/30 row intervals x6 Rest 6 min Go at 10-15 faster than 2km row pace   Supplemental Romwod(image)


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Tuesday December 12thcourtneycfk

Mon, 11 Dec 2017 23:00:46 +0000

Power Build to a heavy clean in 10 min + EMOM x 10 1 Power Clean @ 70-80% 1 HPC 1 FS   Supplemental 150 Unbroken WB shots * Scale to do this in one go   Extra credit 3 blocks 1-3/1-5 Strict C2B + T2B(image)


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Monday December 11thcourtneycfk

Sun, 10 Dec 2017 23:00:03 +0000

Power Endurance “Jonesworthy” Air Squat -80-64-48-32-24-12 KB Swing-40-32-24-16-12-6 Pull up- 20-16-12-8-6-3   Use 1.5/1 pd 30 min cap   Supplemental 3 rounds 10 Single Arm Bent Over Row/ Arm Work to heavy across 3 sets   Extra Credit Romwod(image)


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Friday December 8thcourtneycfk

Thu, 07 Dec 2017 23:00:19 +0000

Power Endurance Row Bodyweight in Cals EMOM 2 GTOH @ BW/75% BW 30 min Cap   Supplemental   4 rounds 20 Russian Twists 25/15 30 second Plank/ Ring support(image)


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Thursday December 7thcourtneycfk

Wed, 06 Dec 2017 23:00:24 +0000

Power In 10 min build to a heavy jerk + Go every 2:30 x 8 2 Jerks @ 85%   Supplemental Breathe 5 min AMRAP 5 push up 5 dips 5 hspu/push press   Extra Credit 5 min KB Snatch(image)


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Wednesday December 6thcourtneycfk

Tue, 05 Dec 2017 23:00:58 +0000

IWT Phase 1 5 Power Snatch@ 80% 90 second Row 450m/375m target Rest 3:00 X3 5 min intermission including final 3:00 rest   Phase 2 5 Front Squat @ 80% 90 second Row 450m/375m target Rest 3:00 X3   Phase 3 5 x 15m dbl kb bearcrawl 2/1.5 Rest as needed(image)


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Tuesday December 5thcourtneycfk

Mon, 04 Dec 2017 23:00:57 +0000

Endurance 50 min EMOM 10 Cal Row 5-10 Push ups   Supplemental 3 Blocks 1-5/1-3 Strict C2B+T2B Ladder *do 1 strict C2B then 1 T2B Rest do 2/2 3/3…   Extra Credit Romwod(image)


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Monday December 4thcourtneycfk

Sun, 03 Dec 2017 23:00:26 +0000

Strength Build to a heavy Squat in 15min + Go Every 3:30x 6 1 Back Squat @ 90%   Supplemental 10 min Sled Push Relay Teams of 3 or 4 Switch every down and back   Extra Credit 10 min z press(image)


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