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Competitive Fitness 12.31.14


Competitive Fitness 12.31.14

12/31 Wednesday – No 5:30pm and 6:30pm class.
01/01 Thursday – Only 10am, 11am
01/02  Friday – Normal Classes
01/03  Saturday – Normal Classes

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Prep work
3 min squat test
2X30 lat stretch
2X10 jump stars

Workout of the Day
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 30-40 seconds of Hollow Rocks or Holds
Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target
Optional Additional Conditioning Session
Four sets of:
400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag

Cool down
Post results

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1 Response

  1. Jonathan

    Every minute, on the minute, for 30 minutes:
    20KB Swings (53lbs), Walking lunges (53lb KBs), 15 Burpees.

    Weellp that was done … not sure what to say with this one. From last night and this morning, definitely hitting different systems in these workouts. Didn’t particularly redline throughout, just kept moving as best as I could. I know by round 10, and one other round only did 10-12 burpees. Last three rounds had to mix in some American swings to at least keep working. Wasn’t able to eat or sit comfortable until about 1.5 hours after. Was happy how soon got my lungs back after.

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