Monday, August 19, 2019

CFIS Logo.png

Warm Up

2 min Row

Walking Lunges (Board to Rig)

10 Wall Squats

30 sec Rig Dead Hang

Toy Soldiers (Rig to Board)

Tip Overs (Board to Rig)

10 Leg Swings Front to Back

10 Leg Swings Side to Side

10 Empty BB Back Squats


6x3^ Back Squat

5x5 DB Pullover


Every 4:00 x5 rounds

9 Box Jumpovers (30/24)

15 DB Front Squats

15/12 Bike Cals or 18/15 Row Cals

*if finishing rounds with less than 45 seconds of rest, reduce bike/row cals

Friday, August 16, 2019


Warm Up

400m Jog

10 Push Ups

Walking Spiderman (Rig to Board)

Toy Soldiers (Board to Rig)

10 Wall Squats

10 PVC Passthroughs

10 PVC Around the World

10 PVC Good Mornings

10 Empty BB Hang Cleans

10 Empty BB Front Squats

10 Empty BB Shoulder Press


1.) 5 min EMOM

3^ Push Jerks (from rack)

- 2min Rest -

2.) 5 min EMOM

3^ Hang Clusters

-2 min Rest-

3.) Tabata: Bottoms Up Air Squats

(during 10 second rest periods athlete "rests" in the bottom of a squat)

- 2 min Rest-

4.) Tabata: Superman Pulses

Wednesday, August 14, 2019

Warm Up

3 Rounds

200m Jog

Banded Side Steps (Board to Rig and back)

10 Box Step Ups

10 Hanging Shrugs

20 Sec Handstand Hold


Pick 2 movements

- Double Under Practice

*For those with consistent dubs, try to do 3 max effort sets

- Kipping/T2B Practice (sets of 6-10 reps)

- Pistol Practice (sets of 4-8 reps per leg)



20 min AMRAP

5 HSPU (mod: 2 wall walk ups)

10 Pistols (total)(mod: Box Step Downs)

15 Pull Ups (mod: Ring Rows or Seated Pull Up w/ Barbell)

Friday, August 9, 2019

Website Spider.png

Warm Up

1 min Jump Rope

10 Air Squats

30 sec Rig Dead Hang

10 Empty BB Shoulder Press

Bear Crawl (Rig to Board)

10 Low KBS

10 Side Lunges (per side)

SOD (15 min)

5x3^ Thruster (from rack)

3x10 Tubing Back Row


For Time (EMOM style):

Minute 1: Max Wallballs (20/14)

Minute 2: 40 Dubs/60 Singles

Minute 3: Max RKBS (70/53)

Minute 4: 40 Dubs/60 Singles

Stop when you accumulate 100 wallballs and 100 KBS. Once you accumulate 100 of one movement, remove that movement and the dubs after it.