Tuesday-Level Up Training


Power
1 Power Clean + 1 Floating Squat Clean

*Use 70% of 1RM Power Clean

Ninja Day
Accumulate 2 minutes in a Handstand Hold
Accumulate 2 minutes in a Push Up Position Plank (Rocked as far forward as able)
Accumulate 1 minute in a Single Leg Hollow Body Hold with each leg (2 min total)

Burner
8 rounds Tabata, Alt between:
Bear Crawl
Air Squats

Conditioning
5 sets for Max Effort:
1 Full Gasser

Rest as needed.

Daily Midline
For quality:
30 V Ups
20 Side Bends w/ KB (each side)


Click here to record scores to Train Heroic

Click Here to Sign up for class

Box News
See Whats For Dinner

Monday-Level Up Training


HAPPY HALLOWEEN CFSTC!
Have a fun costume or mask? Wear it to the gym today! 

Power
Every 2 minutes x 4 sets:
1 Power Snatch + 1 Floating Power Snatch

Use 70% 1RM Power Clean for all sets

Strength
Every 2 minutes x 5 sets:
3 Pause Front Squat (Hold Bottom for 3 seconds) @ 60-70% 1RM Front Squat
6 Russian Kettlebell Swings, Heavy (Use 2 KBs if needed)

Conditioning
Buy In: 400m Run
Then
21-15-9 reps for time of:
Thruster, 95/65
Sumo Deadlift High Pull, 95/65
Then
Buy Out: 400m Run

Daily Midline
8 rounds Tabata
Hollow Body Rock
Weighted Hip Extension Hold, 45lbs


Click here to record scores to Train Heroic

Click Here to Sign up for class

Box News
See Whats For Dinner

Monday-Happy Halloween!


HAPPY HALLOWEEN CFSTC!
If you have a fun mask or costume to wear to class today, please do!!!

“Zombies Attack!” (Class WOD)
Buy In: 400m Run
Then
21-15-9 reps for time of:
Thruster, 95/65
Sumo Deadlift High Pull, 95/65
Then
Buy Out: 400m Run

Split Class into 2 teams.
1: Team Living
2: Team Zombie
Team Living will have a 2 minute head start on Team Zombie, Team Zombie will try and catch as many people on Team Living as possible. Team Living will do everything they can to not get caught!

If more people get caught and eaten by zombies than lived, Zombies win! If more people are alive than Zombies catch, the Living win!


Click here to record scores to Train Heroic

Click Here to Sign up for class

Box News
See Whats For Dinner

Friday-Level Up Training


Power
Build to a Max Clean & Jerk Complex in 10 minutes:
2 Clean Deadlifts
2 Low Hang Squat Clean (Pause below knee)
1 Split Jerk

Strength
Back Squat
Build to a Heavy Triple
Then do 2 x 3 at 90%

Conditioning
“Cap”
For time:
20 Hang Squat Clean, 135/95
800m Run
200m Walking Lunge

Daily Midline
3 rounds for quality:
15 GHD Sit ups
15 Single Leg Glute Bridge (each leg)


Click here to record scores to Train Heroic

Click Here to Sign up for class

Box News
See Whats For Dinner

Thursday-Level Up Training


Strength
Push Press
Build to a heavy Triple
then do 2 x 3 at 90% of that triple

Power
4 sets for quality:
1 Snatch Balance (hold bottom for 4 seconds)
^ Get stable

Conditioning
“Alamo Fall Out” (Teams of 2)
AMRAP x 20 minutes:
5 Push Jerk, 155/105
10 Toes to Bar

Only one partner working at a time, Partners switch once they’ve completed a round.

Daily Midline
For quality:
50 Heel touches
30 Hanging Leg Raises


Click here to record scores to Train Heroic

Click Here to Sign up for class

Box News
See Whats For Dinner

Wednesday-Level Up Training


*Wednesday is our Level Up Training Active Rest Day. Ideally you find fitness outside of the gym, on a hike, bike ride, jog, swim, or yoga class. Make sure you fit in this day along with one full rest day in your training schedule.*

Active Recovery Maintenance Work

  1. Utilize lacrosse balls and foam rolling to speed up recovery
  2. Spend 20 minutes working on flexibility. Focus on areas you are tight.
    2 Upper body mobility drills for 4 minutes each (2 min per extremity)
    2 Lower Body Mobility for 4 minutes each (2 min per extremity)
    1 Of your choice for 2-4 minutes
    Example:
    2 Upper:
    -Chest Stretch on wall (2 min per arm)
    -Banded Lat stretch (2 min per arm)
    2 Lower:
    -Pigeon Stretch (2 min per leg)
    -Couch Stretch (2 min per leg)
    1 Freebee:
    -Straddle Stretch (2 min total in stretch)
    *Each stretch can be found with a Google search*

Check out Coach Kim’s Mobility Flow you can do at the gym, home, or work!

Box News 
See Whats For Dinner