Who's Back Friday?

A. Push Press 3-2-1-1-1
Then 85%x2x2
Compare to 120307

B. “Kettlebell Jackie”
1000m Row
50 Kettlebell Swings – 55/35lb
30 Pull-ups

C. Mobility = couch stretch, lat stretch with band

Post loads for Push Press and time for KB Jackie to comments.

Film Friday: Nicole gets a 10 pound Snatch PR and nails 95 pounds! Click HERE.

A. 800m Run for time (400m route x2)

B. Dot Com 120517
5 rounds for time of
10 Power Cleans – 135/95lb
15 Wall Ball – 20/14lb
*Intermediate do 4 rounds with 95/65lb; Beginners do 3 rounds with 65/45lb

C. 800m Run for time (400m route x2)

D. Mobility = psoas stretch (samson stretch reaching to pullup bar leg behind you)

Post 3 separate times to comments.

A. “The Bear”
5 rounds of 7 reps of the barbell complex:
Power Clean, Front Squat, Push Press, Back Squat, Push Press

B. 400m Run with Sandbag – 45/20lb
2 minute rest, Repeat

C. Mobility = Chest Rack stretch (grab barbell on rack behind you), calf stretch 1 min per side

Coaches Notes: Once through the barbell sequence = 1 rep, 7 reps per round. Add weight for the next round. Touch and go on the ground only once you start but you can find spots of rest where you can during the sequence.

Compare to 120329.

Post loads for Bear Complex and times for sandbag runs to comments.

Turkish Getups

A. 10 minute Situp Chelsea
One round of Situp Cindy (5 pullups, 10 pushups, 15 abmat situps) on the minute for 10 minutes.

B. 1.2 km Run for time (to end of alley and back, twice)

C. 3x max consecutive Double-Unders

D. Mobilty = 10 minutes of Yoga (up down, down dog, cat/cow, scorpion, etc)

Post results to comments.

Coming Events: Check out the list of coming events on the left sidebar menu.
-The SKINS event is tomorrow, 50% one day only, come and go between 5 and 7pm at CFR.
-Highland Games is happening this weekend, come and watch us Sunday at the U of R.

Mitzi - OHS 125lb

A. Max Overhead Squat 3-2-1-1-1
Then 85%x2x2

B. “A Bell, a Box and a Run”
10 minute AMRAP of:
10 Kettlebell Swings – 55/35lb
10 Box Jumps – 20″
200m Run (to large grey power box and back)

Cardio focus? Do 20 min AMRAP of part B

C. Mobility = 10 minutes of foam rolling

Post loads for OHS and # of rounds of Part B to comments.

Regular version: Use 55/35lb KB and do kipping pull-ups.

From Dot Com 120513.

10am Partner version = run together and do 15 reps of Back Squat each
11am Individual version as rx’d

Post time to comments.

From Dot Com 120429.

Who's Back Friday?

A. Push Press 5-5-5

B. “Pull Through”
45 pullups
Then 21-15-9 reps of:
Power snatch 95/65
Row for calories
(15 minute time limit)
Compare to 120105
For modifications, see HERE.

C. Mobility of choice

Post loads for Push Press and time for Pull Through, to comments.

Picture: Who’s Back Friday? Hint: She has the Shoulder Press Gym Record and PR’d with 125 pounds last Friday!

Kim Fly - Back Squat 170lb PR!

A. Sandbag 800M – 65/45lb
*Run 400m route twice

B. 5 rds for time:
10 (2 bell swings+1 goblet squat) 55/35lb
10 pushups

C. Sandbag 800M – 65/45lb

D. Mobility: plow stretch, hurdle stretch

Post 3 separate times to comments.

Plow Stretch

B. Power Magic 50 – 5 rounds for time
DB or KB Snatch 5L & 5R
DB or KB swings 5L & 5R
10 burpees
up to 1 minute rest between rounds
Compare to 120214.

C. 3 Rope Climbs, not timed (long socks recommended!)

D. Mobility: lacrosse ball on glutes, pigeon

Post loads for Front Squats and time for Magic 50 to comments.

SKINS: We’re hosting a SKINS promotional event, next Wednesday, May 16th, 5-7pm. Come by and get fitted for SKINS by a professional. Save 50% for one night only! Sign up at CFR.