Buy in: 3x
5 Push ups => 5 Tuck Jumps => 25m Carioca => 5 Wall Balls=> 25m Carioca
Skill Work: Pull-ups!
WOD:
AMRAP in
5 Clean Backsquats (PVC Front)
25m Bear Crawl
5 Pull ups
100m Run
CFK is a FUN! strength and conditioning program for young athletes and kids alike. It is used by athletic teams, coaches and many parents that want their kids to grow up healthy, strong and have a life long love of working out. Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely.
10/10/11
October 10th, 2011
Skill Work: Pull-ups!
WOD:
AMRAP in
5 Clean Backsquats (PVC Front)
25m Bear Crawl
5 Pull ups
100m Run
10/6/11
Thursday October 6th, 2011
Buy in: 5 mins
Burpee => Angry guerrilla walk => tire jump => angry walk => frog jumps => angry walk => broad jumps
Burpee => Angry guerrilla walk => tire jump => angry walk => frog jumps => angry walk => broad jumps
Skill work: Deadlifts
WOD: 3 - 5 rounds
200m run
5 Monkey holds
10 Deadlifts
15 Squats
200m run
5 Monkey holds
10 Deadlifts
15 Squats
10/3/11
Monday, October 3rd, 2011
WOD:
Squat Relays:
Round 1:
1 person completes 9 Hang Cleans & 9 Thrusters and runs to tag partner
2nd persons completes 9 Hang Cleans & 9 Thrusters and runs to tag partner
Round 2: 7 Jumping Jacks & Frog hops
Round 3: 5 Push ups & Roving Planks
Round 4: 3 Burpees & Lateral hops
Round 5: 1 Perfect Squat (All the steps) & 200m Run
GAME!
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