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September 20, 2022

Barbell cycling practice + EMOM x4: 3 touch and go squat snatches 1-minute rest EMOM x4: 3 touch and go squat snatches AMRAP in 8 minutes: 5 pull-ups 10 alternating dumbbell snatch 30 unbroken single skips

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September 19, 2022

Front squat @22X1, build to a heavy set of 4 for the day Partner Tabatta! Teams of 2-3, 8 rounds rotating through each exercise for 20-seconds of work with 10-seconds of rest between exercises: Kettlebell swings Step-down box jumps Alternating kettlebell halos Abmat sit-ups

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Tuesday, May 11th

Warm – up 2 rounds: 20s each heels + toes hip circles pogo jumps + 2 rounds: 20s each heel and toe walk reverse lunge knee drive side shuffles + 2 rounds: 20s each knee hug and reverse lunge stretch sweepers fast feet, high knee and butt kickers 30s WORK/15s

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Tuesday, February 23rd

EMOM x 12: 1. 40s alternating side lunge to groiner 2. 40s lunge matrix (FWD + BCKWED + air squat) 3. 40s dowel and bench stretch 4. 40s Deep squat rotations Front Squat 4 x 8 (3 warm – up sets) 20-15-10-5 Lunges wallballs -1-2- minutes after each set-

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Monday, February 8th

10 up 2 down dog A, I T, W’s 20 Band pull-a-parts 10-20 Pike Shoulder taps 10 A, I, T and W’s 20 Banded Presses 5-10 pike HSPU 10 A, I T and W’s 10/side diagonal pull-a-parts Strict Press 2 x 10 (+2 – 3 warm -up sets) A) 4

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Thursday, December 10th

Clock Drills – Hands 20 alternating side lunges with KB Clock Drills – Feet 20 Glute Bridges Clock Drills – use arms 20 dead-bugs 5 x 8/side Split squats 3 sets: 8 single arm thruster RIGHT 8 single arm thrusters LEFT 30 second plank pull throughs CORE – coaches choice

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Tuesday, December 8th

2 rounds: 1 minute Child’s Pose 20 seconds/side side plank rotations 15 bent over banded rows Lateral Cross-over bear crawl x 30 seconds 10 banded stars EMOM x 12: 1. 6 bench Press 2. 10 single arm ring rows Right arm 3. 20-30 second FLR 4. 10 single arm ring

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Friday, November 20th

20 minutes (4 rounds) 1 min row 1 minute side lunge to curtsy lunge (30s/side) 30 seconds/side side plank 30seconds/side steps ups (keep foot on box) 30s Hollow body + 30s Superman 2 Min AMRAP/1 Min Rest x 5 sets: 1. 5 burpee box jump overs + 10 wallballs 2.

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CF Lite 10/29

3 rounds: 200m Row,10 shoulder circles (quadruped), 10x each Standing “I, T, W”, 10 cat camel + press back EMOM x 10: 1. Barbell Bent Over Rows x 6-8 reps 2. 20 face pulls For Time: (18 minute cap) 50 Calories 25 Kettlebell Swings 20 push-ups 15 box jumps 10

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CF Lite 09/25

800m Run 2 sets: 6 thoracic bridges 30s swimmers 2 sets: 5 scap push-ups, 5 push-up into down dog 15 Prone W’s. Strength: Bench Press 2 x 8 warm-up then 4 x 6 building Superset: 5 wall-angels EMOM x 16 1. 10 -12 curl and press 2. 30″ bear crawl

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