2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “strength and conditioning

CFSR WOD 10.21.2014

sept16 011

TUESDAY

Warm Up – 3 Rounds

10 Scapular Pull Ups

10 Good Mornings 45/33

10 Squats

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

12 Dead lifts 225/155

20 Pull Ups

12  Power Clean & Jerks 135/95

20 Knees to Elbows

Use 1 bar, change weights

“It is not how much we have, but how much we enjoy, that makes happiness”

http://www.janssushibar.com/buffalo-chicken-bites/


CFSR WOD 10.20.2014

Get Signed up for the Holiday Paleo Survival Challenge. It

kicks off Thursday, October 30th, 6:30pm

sept30 013

MONDAY

Warm Up – Partner Medicine Ball Drills

Strength –  10 Min EMOM @ 75% of 1RM

4 Back Squats

3 -0 – x – 0 (lower for 3 count, hold zero, up explosive, hold top for zero )

3–>4 Min AMRAPS – Score Burpees

20 Double Unders

20 Wall Balls 20/14

200 M Run

Max Burpees

2 Min Rest

Bonus Work – 25 Superman Hollow Rolls

“You are always stronger than you think you are”

Way to go on your first bar muscle up, Doug!!

http://www.janssushibar.com/sweet-potato-gnocchi-pork-ragu/


CFSR WOD 10.19.2014

sept16 079Nice work Jeremy B!

Sunday

FauxGa

Conditioning – Mc Flurry

400 M Run

21 Power Cleans 95/65

21 Thrusters 95/65

21 Pull Ups

400 M Run

15 Power Cleans

15 Thrusters

15 Pull Ups

400 M Run

9 Power Cleans

9 Thrusters

9 Pull Ups

Without health life is not life; it is only a state of langour and suffering – an image of death.

Buddha

middle-eastern-shredded-chicken-with-a-garlicky-tahini-sauce/


CFSR WOD 10.18.2014

sept16 089

SATURDAY

Warm Up – Running Drills

Speed – 6 x 50 Meter Sprints

Conditioning – 12 Min AMRAP

10 Over Head Squats 95/65

12 Hang Power Cleans 95/65

14 Lateral Jumps over the Bar

Bonus Abs – 200 Sit Ups for Time

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.

buffalo-chicken-bites/


CFSR WOD 10.17.2014

sept16 121Nice work, Ollie & Patrick!

FRIDAY

Strength – 10 Sets  3 of Weighted Pull Ups & Dips, Alternate exercises

Conditioning – 5 RFT

50 Ft Overhead Walking Lunges 45/25

21 Burpees

Bonus Abs – 60 Mermaids (30 Each side)

 

Early to bed and early to rise makes a man healthy, wealthy and wise.

Benjamin Franklin

watermelon-salad-creamy-poppy-seed-dressing/


CFSR WOD 10.16.2014

sept16 003

THURSDAY

Warm Up – 10 Min Foam Roll

Speed – 8 x 200 Meter Sprints

Conditioning – For Total Reps

1 Min on 1 Min off

Dumb Bell Burpee Cluster 35/20

Rope Climb

Row for Calories

Wall Climbs

*Complete 2 sets of each exercise before moving on to next exercise*

Bonus Abs – Tabata Sit Ups with Plate 25/15

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 10.15.2014

sept16 070

WEDNESDAY

Warm Up – 3 Rounds

10 Pull Aparts – purple or red band

10 Stripper Squats

10 Banded Good Mornings

Accessory Work – 3 x 12 Reverse Hypers

Strength – Front Squat  6×4 @ 85% (top chart)

Conditioning – 2 Rounds for Time

15 Kettle Bell Swings 53/35

15 Burpees

15 Kettle Bell Swings 53/35

15 Box Jumps 24/20

BONUS ABS – 60 Toes to Bar from the Ground

bacon-wrapped-meatballs

SERIOUSLY?  Sign me up!


Follow

Get every new post delivered to your Inbox.

Join 82 other followers