6 Rounds
1 Min: 45s ME Bench Press 135/85
1 Min: 45s ME Bent Over Row 135/85
1 Min: 45s ME GHD Sit Up / V-Up
1 Min: Rest (Spotting Bench/changing weight)
Score: Total Reps
Member of the Month- Theresa
What may look like an overnight success if often the result of years of consistency and hard work. This applies in the gym as well. Since joining CFK 3yrs ago Theresa has made amazing progress in what we like to call the “slow is fast” approach. By mastering the basics, scaling when appropriate, and learning when to increase the challenge, and being a coachable athlete she’s starting to see her skill set explode!
15 Minute Hard Cap, starting with an empty bar
Before every attempt, perform 10 banded pull apart
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
30-20-10
DB Push Press 50/35
Burpee
4 Rounds
30/20 Cals
4 Deadlift 345/225 or 85% of best D.L.
3 Legless Rope Climb
Rest 2 Minutes Between Rounds
Weighted Pull-up’s! Way to go Michele 🙂
6 Rounds
AMRAP 90s
3 Front Squat @ 90% of 3RM
12 Step Up 50/35 @ 24/20
ME Box Jump Overs
Rest 90s
Front Squat for load:
#1: 3 reps @ 90%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 3 reps @ 90%
#5: 3 reps @ 90%
#6: 3 reps @ 90%
AMRAP 9
20 Double Unders,
2 Strict Muscle Up [4 Strict Pull Up + 4 Strict Dip]
20 Double Unders
2 Strict Muscle Up
20 Double Unders
4 Strict Muscle Up
20 Double Unders
4 Strict Muscle Up
Every 3 Minutes x4
Back Squat for load:
#1: 3 reps @ 85%
1xME Top of Ring Hold or Chin over Bar Hold
#2: 3 reps @ 85%
1xME Top of Ring Hold or Chin over Bar Hold
#3: 3 reps @ 90%
1xME Top of Ring Hold or Chin over Bar Hold
#4: 3 reps @ 90%
1xME Top of Ring Hold or Chin over Bar Hold
3 Weighted Pull Up
6 Push Up
9 Dumbbell Front Squat
6 Rounds
15 Bar Facing Burpee
12 Toes to bar
9 Shoulder to Overhead 135/85
