CFT 12092019

 

Don't forget team- there are THREE different FREE programming options for you each week! Women's Comp Training, Men's Comp Training, and a Team Workout!

Warm-up:
5 min on each cal machine

then athlete specific

Practice:
Tabata HS holds

3 Rounds
50 DUs unbroken
10 kip swings

Strength:
5 x 8-12 Strict Pull ups @21X1
*USe band if needed

5 x 8-12 Ring dips @22X2"

Weightlifting:
Tall Snatch 5 x 1. (Hold bottom) 
Snatch 5 x 1. @75% 1RM squat snatch
Clean 5 x 1. @60% 1RM clean

Conditioning:
Every 90 seconds x 10 rounds
250 meter row

Cool down:
10 min bike 

then 2 min lacrosse ball lats, triceps, pecs, upper back
foam roll quads, calves

kettlebell hip flexors


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