ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]
**Pssst. Look lively, freaks: CFNH Paleo Resources
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.
Push Press 3-3-3-3 (85% of 5RM)
Post loads to comments.
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Post scores to comments.
Skill Development
I. 8 Rounds of (:20 work x :10 rest) x Abmat Sit-ups
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.
Push Press: 175×3
“Cindy”: 20 Rnds +10 reps
Tabata Abmat: 12/8
Push Press: 135×3
“Cindy”: 15 rounds +1
Tabata abmat: something like 5-6-5-6…
“Push Press 3s” : 105#
“Cindy”: 18 rounds – 1 1/2 short of PR, but a tad humid today.
“Tabata Abmats” : 9/10/10/10/9/8/9/9