Strength:

Take 15-20 minutes to build up to a heavy split jerk + 2 OHS

Workout Of the Day (conditioning):

10-9-8-7-6-5-4-3-2-1
Power Snatch

1-2-3-4-5-6-7-8-9-10
OHS

-15 double Unders after each round.

D1: 95/65
D2: 85/55
D3: 75/45

Strength:

EMOM for 10 Min.

3-5 Strict Pull Ups

(ask your coach for a mod. If you are unable to strict pull ups. It’s what we love doing!)

Workout Of the Day (conditioning):

-7 rounds for time-

200m Run

7 Pull Ups

7 Ring Dips

7 Toes To Bar

D1: As prescribed.
D2: Scale as needed.

Luie, Allison, and Olivia on their vacation in beautiful Cabo!

Strength:

7 sets

Hang Squat Clean x 2 reps (unbroken)

Rest as needed (work shoulder mobility)

Workout Of the Day (conditioning):

25 minute time cap.

800m Run

Then complete 5 rounds of:

10 Pull Ups

5 Hang Power Cleans

Then finish with an 800m Run for time.

D1: 155/105
D2: 135/85—pull up progression.—800m runs
D3: 115/65—pull up progression.—400m runs

Congratulations to all of our teen CFB athletes in competing at the Brand X teen gauntlet! Sami Mitten placed 1st in JV division, and Ryan Fridolfs 3rd! 1st or last, it’s about giving it your all and ultimately having fun in this awesome sport of fitness! We are all do proud of you guys!!!

Strength:

Take 15-20 minutes to work up to a heavy triple on Hang Power Clean

-Let speed and mechanics dictate load
Rest as needed between sets and work on shoulder mobility

Workout Of the Day (conditioning):

In 2 minutes complete AMRAP of:

10 Hang Power Clean
20 Hand-Release Push-ups

Rest 2 minutes

Repeat for a total of 5 rounds, pick up where you left off.

D1: 135/85
D2: 115/75
D3: 95/65