*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

Pre Class:

1) Football Bar Wide Grip Bench Press: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Strict Press: 5 @ 60%, 3×5 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Ring Push-ups: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

Class:

4) Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit.

5) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit.

6) AQAP:

100 Burpees

Post Class:

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

8) Skull Crushers: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments