workout of the day
Current Program: in-house custom
current focus: Strength Gain (month 2 of 3)
We will be focusing on increasing strength in the back squat, strict press, and deadlift in June, July, and August.
*updated every sunday evening
monday - July 13
KB STRICT PRESS & LUNGE:
2 supersets:
5 (per side) Single Arm Kettlebell Strict Press
8 (per side) Non-Alternating DB or KB Deficit Reverse Lunges
*don’t alternate lunges: 16 total, 8 per side
*go as heavy as possible for both movements, each set
METCON:
AMRAP 12:
50 ft Dual Dumbbell Farmers Carry (75s/50s)
3 Bar Muscle-Ups
3-5-7-9-11… +2 Deficit Handstand Push-Ups
*add 2 reps to Deficit HSPUs each round
SCORE: Rounds + Reps
Tuesday - july 14
Very important:
*These reps are Rx. Please scale reps down if unable to consistently receive 20-30 seconds of rest at each station.
You need enough rest after each movement to be successful in this workout :) There is no built in rest period.
METCON:
EMOM 24:
1 - 20 Wall Balls (20/14)
2 - 10 Power Snatches (115/75)
3 & 4 - 300 m Run
*The 300 m cone is the first one on the right, after the fence ends.
SCORE: Checkmark and Note Rx if Applicable
Tuesday - july 14
lidy’s power abs
Working on:
*coach’s choice
wednesday - july 15
HINGE STRENGTH:
3 x 8 Barbell Good Mornings
SETS 1, 2 & 3: 8 reps
*start at 20-25% of 1 RM deadlift and increase each set
DIRECTLY INTO:
3 x 6 Barbell Deadlift
SETS 1, 2 & 3: 6 reps
*start at 82-85% of 1 RM deadlift and increase or stay at same weight
METCON:
*Scale burpee reps if necessary.
Aim to get at least 10 per minute. If that’s not possible, scale reps.
For Time:
100 Burpees to Target
SCORE: Time
Time Cap: 10 minutes
wednesday - july 15
mobility Class
Working on:
Hamstrings, calves & back
thursday - july 16
BACK SQUAT & BENT OVER ROWS:
3 supersets:
Back Squat: 6-5-4
Pause Dual DB Bent Over Rows: 6
*Back Squat: start at 75% of 1RM and increase each set
*Pause DB Row: pause for 1-2 seconds at top (demo)
METCON:
For Time:
AMRAP 2:
Buy-In: 45 Double Unders
*In Time Remaining: MAX Calorie Row Until 87/75 Calories Completed
AMRAP 2:
Buy-In: 45 Double Unders
*In Time Remaining: MAX Calorie Row Until 87/75 Calories Completed
AMRAP 2:
Buy-In: 45 Double Unders
*In Time Remaining: MAX Calorie Row Until 87/75 Calories Completed
AMRAP 3:
Buy-In: 45 Double Unders
*In Time Remaining: MAX Calorie Row Until 87/75 Calories Completed
*There is no rest in between intervals. The last AMRAP is 3 minutes.
*Rx: Men complete 87 calories, women complete 75 calories. Workout is complete once calorie count is reached. Scale cals if needed!
SCORE: Time or “Cap + reps left”
Time Cap: 9 Minutes
thursday - july 16
endurance class
Working on:
*Wouldn’t you like to know ;)
thursday - july 16
alyssa’s yoga flow
Instructed by alyssa whaley :)
Friday - july 17
STRICT PRESS & CORE:
3 supersets:
4 Barbell Strict Press → 6 Push Press
12 Bent Knee V-Ups → 20 sec Hold → 6 Bent Knee V-Ups
*Barbell Strict Press: stay at 73% of 1RM. Go right into Push Press.
METCON:
1 round for time:
30 Sumo Stance Dual Dumbbell Cleans to Step-Up (24”/20”) (50s/35s)
10 Rope Climbs
SCORE: Time
Time Cap: 15 minutes
saturday - july 18
no Skill Class
next skill class will be:
august 1st due to new alternating schedule and travel.
Also! Join us for the beach workout being held at the state park today!
saturday - july 18
CFU BEACH WORKOUT + hangout
@ POINT COMFORT
CAPE HENLOPEN STATE PARK
9:00 AM - 2:00 PM
“POINT COMFORT PARKING”
CAPE HENLOPEN STATE PARK - 37755 POST RDLEWES, DE, 19958 (MAP)
SIGN-UP: Click
JOIN US FOR A WORKOUT IN THE SAND RIGHT NEXT TO THE OCEAN! WE'LL WORKOUT FOR THE FIRST HOUR, THEN HANGOUT AT THE BEACH AFTER! BRING YOUR BATHING SUIT, TOWEL, AND PLENTY OF WATER.
POINT COMFORT ALSO KNOWN AS "THE POINT" HAS A PARKING LOT AND RESTROOM SO YOU WON'T NEED TO TREK TOO FAR TO GET TO THE MEETING SPOT.
MEETING SPOT:
SEARCH "POINT COMFORT PARKING" OR COPY AND PASTE THESE COORDINATES: 38.793607, -75.090686
LINK TO APPLE MAPS: