Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Handstand Push-up Progressions (B) For Time-21.15.9 Burpee, Deadlift@60%, Kipping HSPU (C) Optional-Tabata GHDHE (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) CFSEndurance S.I 5x3min Intervals 1min Recovery between. 30 Air Squats, Run 200m then max TTRings in remaining time (C) Optional 10rm Front Squat (C) Optional 1x20 GHRaise (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Rope Climb Technique (B) For Time-5.4.3.2.1 Legless Rope Climb 15/12ft, Bench Press @85% (C) Optional CFSE L.I 3x 5min Intervals 1:1 Work/Recovery Ski 500m, Row 500m Max Push-ups in remaining time (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Bar Muscle Up Progressions (B) For Time-3 Rounds 10 DB Hang Power Snatch each arm@30%, 3 x Gymnastic Complex of 1 Bar Muscle Up + 5 Bar Dips at the Top of the Bar Muscle Up (C) Hollow Holds & Superman Holds 5 Rounds for max time (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) 20min Macho Man (Video Link Here)-EMOTM for 20mins 3 Power Cleans@Athletes Choice, 3 Front Squats, 3 Push Jerks. Thanks to CFNE & Ben Bergeron for the Workout Design (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance Mini Triathlon-Row 500m, Bike 5km, Run 2.5km
Saturday 8am till finish-Catch Up & Open Box
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