your results...

10 min: Walking lunge with twist 1 length, KB snatch x10/arm RFESS 4×4-6/side Start @finish wt. from last week Emom x24: 1. 8-12 Toes to bar 2. 16 Overhead walking lunges 3. 8-12 Strict pullups 4. 2-3 Wall climbs 5. 10 Pistols 6. 30s Plank 7. 15-20 Push-ups 8. 10

A few people have been expressing some curiosity in the methods of our training plan at CFV. A training program is difficult to develop and even more difficult to understand if you’re not on the inside. Programming for a group can be a great challenge as there aremany different needs

10 Min: Armbar+Situp x3/side, KB swings x10, Beat swing x10, Wall-climb x1 A. Push press 3 waves of 3-2-1 – Start @~70% B. 10 rounds: 50′ Farmers carry, 10 Ring rows C. AMRAP in 7 min: 5 Strict pull-ups, 10 Push-ups, 15 Wall-balls D. Plank 10s/10s x6 reps x2 sets

EMOM x5: 20 KB swings Dead-lift 3×5 @~80% of 1RM 30 min @moderate pace: Sled drag fwd/bkwd, 60s plank, 15 slam-ball, 100m 1 arm KB Rack carry, 60s plank, 15 Ring rows

A. Push press 3 waves of 3-2-1 Starting @~70% B. 10 rounds: 50′ Farmers carry, 10 Ring rows C. AMRAP in 10 min: 5 Strict pull-ups or 1 Legless rope climb, 10 Push-ups, 15 Wall-balls D. Hollow body/Superman 10s/10s x6 reps x3 sets

60/60 x2 Rounds: Row for cals, Box jumps, Power cleans 95/65, Slam-ball, DB push-press

A. Deadlift vs. bands 2RM B. Back rack reverse lunges 4×6/side C. Sumo dead-lift 3×12 D. Double banded good mornings x100 reps E. Tabatta RKC plank

EMOM x25: 1. 3 Dropped power cleans 2. 5 High box jumps 3. 10 Heavy KB swings 4. 15 Wall-balls 5. Burpees @ easy pace

A. Weighted chin-up 2RM B1. Bench Press 5×5 B2. TGU 3/side C1. Bent over row 3×12 C2. Thoracic bridge 3×5/side D. Banded plank 60/90 x3

30 min @ moderate effort: 100m run, 15 step-down box jumps, 15 KB Swings, 15 Abmat sit-ups, 30 OHWL,