Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds ODD Rounds (1 and 3): -In remaining time, max reps: Even Rounds (2 and 4): -In remaining time, max reps: *Two Scores: ——————————————————————————————————– Cardio Option:… Read more »
WOD: Saturday, December 16th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time -Then- 2 Rounds -Into- 2 Rounds -Into- 2 Rounds -Then- *CRX: 3 – 2 – 1 Squat Cleans (225/145) ——————————————————————————————————– Cardio Option: For Time -Then- 2 Rounds -Into- 2… Read more »
WOD: Friday, December 15th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) *Make sure you are sticking with the style that you decided on from week1 ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) *Pick up where you leave… Read more »
WOD: Thursday, December 14th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM ——————————————————————————————————– Workout: For Time 2 Rounds ——————————————————————————————————– Cardio Option: For Time 2 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, December 13th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every time you break complete: *Score is total # of wall balls completed in 15 Min *Switch sides on DB after 5 reps *If staying… Read more »
CFM BBL PROGRAM WEEK 4 (FINAL WEEK)
Our primary goal for this 4 week cycle is to build single leg strength. This will help fix any imbalances that you may have going on. Our secondary goal, and the one you came here for, is to BUILD THAT… Read more »
CFM BBL PROGRAM WEEK 3
Our primary goal for this 4 week cycle is to build single leg strength. This will help fix any imbalances that you may have going on. Our secondary goal, and the one you came here for, is to BUILD THAT… Read more »
CFM BBL PROGRAM WEEK 2
Our primary goal for this 4 week cycle is to build single leg strength. This will help fix any imbalances that you may have going on. Our secondary goal, and the one you came here for, is to BUILD THAT… Read more »
CFM BBL PROGRAM WEEK 1
Our primary goal for this 4 week cycle is to build single leg strength. This will help fix any imbalances that you may have going on. Our secondary goal, and the one you came here for, is to BUILD THAT… Read more »
WOD: Tuesday, December 12th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (6 Minutes On / :90s Off) AMRAP x 6 Minutes of: Rep Schemes *CRX: Bar/Ring Muscle Ups (3-2-1 Reps) ——————————————————————————————————– Cardio Option: 3 Intervals (6 Minutes… Read more »
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