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CF7/22/22

Full Week Programming

Its HERE! Test Week (Cycle 2 of 3)!! Lets give it our all in these 4 strength test and make sure we log them. You will notice the workouts for the week are fairly light so that we aren't taxing the nervous system too much after our lifts. Wednesday will be a fun long AMRAP that will get us nice and sweaty but not too beat up for our big lifts on Thursday!

Friday we will be continuing to focus on Getting the strength possible to get up onto the rings or working muscle up technique/cycling

Monday: Back Squats
Tuesday: Bench Press
Wednesday: Sweaty Fun-ness!
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips

Gymnastics

10 Alternating minutes of
5 Strict Chin Ups
5 Strict Dips
*add weight if avail

Or EMOM Muscle Ups/Transition work

Metcon (Time)

40 Burpees to Plate
80 Plate Sit-ups 35/25
120 Plate Overhead Lunges
*15min Time Cap
Break this up however you want or Take it straight though and tag it as RX+

Examples:
10rds of 4/8/12
5rds of 8/16/24
2rds of 20/40/60

Want to see some of these movements in action? Check out our .

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Friday, July 22, 2022

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