July 8, 2020

Primo

Parents this is for you!!! Get those kids off the couch and back where they belong, at CFGB! We are excited to offer an upcoming athlete development program for kids ages 11-17. The athlete development program will focus on building strength, speed, and fitness through the teaching and learning of [...]

View the Workout See the Whiteboard

1.) 3 x 10 UB Back Squat, Choose a weight you will not fail on as this is the first of a series and each week you will add load to the previous week
Note: No pause on top. Every 2 minutes.
2.) Primo
Row 1000m
21-15-9
UB Thrusters 105/65lb
Bar Facing Burpees
Row 500m
note: Rest Thruster only in front rack or overhead. Bar is rested anywhere else start over at zero.
Extra credit:
1.) 7 minutes alternating every 30 sec. Hollow Rock & Superman. Hold if unable to rock.
2.) 5 x 2 Snatch Pull + 1 Power Snatch, start at 65% and add load each set
3.) 5 x 2 Clean Pull + 1 Power Clean + 1 Jerk, start at 65% and add load each set

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