CFSEndurance Athletes Tanya Bradbury & Suzie Flynn Post Half Marathon & Marathon
Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) One Legged Squat Progressions (B) For Time (12min Cap)-Barbell Complex 1 Power Clean + 2 Hang Power Cleans + 3 Back Rack Lunges Forwards & Backwards each leg 43/30kg before each round of Double Unders. Double Unders are as follows 10.20.30.40.50 Unbroken (B) With a 8min Cap from B-M/E Back Rack Lunge Forwards & Backwards 5 Steps Each Leg (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E D/B Strict Press (B) For Time-3 Rounds 3 D/B Split Jerk Each Arm@30%, 6 Ring Muscle Ups, 12 Ring Dips, 18 C2Bar (C) Optional CFSEnduarance Short Intervals Rowing & GHDSU TBA (D) Optional CFSGymnastics Tabata Hollow Holds (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) For Time-10 Rounds 3 Power Cleans@60%, 10 T2Bar (B) M/E 1 Hang Clean + 1 Squat Clean in 10mins from A (C) Optional M/E Back Squat (D) Optional 5x3 GHRaises (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Fight Gone Bad-In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We've used this in 3- and 5-round versions. The stations are:
Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row for calories (calories)
The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.
Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row for calories (calories)
The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.
(B) Optional CFSGymnastics Handstand Holds 3xMax as much rest as needed between sets (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time 3 Rounds-20 Squat Snatch@40%, 2 Rope Climbs Roof/15ft (B) M/E 1 Hang Snatch + 1 Squat Snatch in 10mins from A (C) Optional M/E Front Squat (D) Optional 5x3 GHDHE (E) Optional CFSGymnastics Tabata Superman Holds (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Saturday-7am CFSEndurance TBA
Saturday-8am Mobility Assessments with Michael
Saturday-8am till Finish Catch Up & Open Box
Saturday-8am till Finish Catch Up & Open Box
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