ūüĒ∑ Great work at CFBR Summer League this past Saturday. ¬†Get back in and move to ease out any soreness. ¬†The first couple of days are built to go as easy or hard as needed. ¬†Let’s have a good week!

 

The Fast’s were crushing it during CFBR Summer League!

 

Programming

-Monday-

Working a little bench press before an interval workout.  3:00 intervals of Russian Kettlebell Swings, Single-Arm Dumbbell Push Press, and Box Jumps will keep you moving to get the week started.

 

-Tuesday-

Hitting a good Back Squat session followed by an AMRAP of Bumper Plate Ground to Overhead, Bumper Plate Overhead Lunge, and Strict Ab Mat Situps.  If strength is your goal then push that section today as you can cruise on the AMRAP.

 

-Wednesday-

Practicing the Hang Power Clean for strength time building to something heavy.  MetCon is a triplet of 400m Runs, light Hang Power Cleans, and Pull Ups.  We do have a nice rest between rounds so we can push a little.

 

-Thursday-

Working the Split Squat and Ring Hold for strength time then doing a Tabata workout on Wall Balls, Push Ups, and Hollow Rocks.  Should be a fun one!

 

-Friday-

Deadlift day!  Working with a reset to practice the first pull.  Fun chipper Friday WOD with Cal Rows, Push Jerks, Toes-to-Bar, Power Cleans, and Bar-Facing Burpees.

 

-Saturday-

Partner WOD has Runs, Dumbbell Snatches, and Box Jump Overs.  Running together then splitting reps on a longer AMRAP clock to get a nice sweat to start the weekend.