ūüĒ∑ CFBR Summer League is almost here! ¬†Keep up with your training so you an participate safely and have fun with it.

 

Dusty showing us the dad strength on cleans

 

Programming

-Monday-

Working a complex with the Power Clean and Front Squat for strength time to practice technique and prep for a fun MetCon on deck. ¬†It’s a two-part AMRAP working Pull Ups and Front Squats to start then Handstand Push Ups and Power Cleans on the next one.

 

-Tuesday-

Bench day! ¬†Working a few heavy sets then lighter sets to burnout those shoulders. ¬†Hit it good because you won’t need arms on the MetCon working through 400m Runs, Box Jumps, and Strict Ab Mat Situps. ¬†Nice conditioning day!

 

-Wednesday-

Building to something heavy on the Deadlift then working through an AMRAP of Single-Arm Dumbbell Hang Power Snatches, Dumbbell Overhead Walking Lunges, and Lateral Burpees over the Dumbbell.

 

-Thursday-

Interval day working through Cal Rows, Toes-to-Bar, and Double Unders.  Great day to practice these movements and you can go as hard or as easy as needed based on your training schedule.

 

-Friday-

Building strength on the Back Squat before going into a fun barbell WOD. ¬†We’ve got Shoulder Press, Bent over Barbell Rows, and Overhead Squats to end the work week.

 

-Saturday-

Partner WOD!  Longer one working through heavy Russian Kettlebell Swings, Strict Pull Ups, and 400m Runs.  Great conditioning day while also building strength on the swings and pull ups.