Workout

25 kettlebell swings
200m run
25 pulls to inverted hang
200m run
20 kettlebell swings
200m run
20 pulls to inverted hang
200m run
15 kettlebell swings
200m run
15 pulls to inverted hang
200m run
10 kettlebell swings
200m run
10 pulls to inverted hang

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Gym Announcement

The gym will be closed on Saturday, May 17 and Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.

Rest day or make-up day

Workout

For total reps:

Tabata row (calories)
Tabata thrusters (45/35 lb)
Tabata pull-ups

Workout

Every minute on the minute for 20 minutes of:

1 snatch

Workout

As many rounds as possible in 20 minutes of:
5 wall walks
10 toes-to-bar
15 box jumps (24/20 in)

Rest day or make-up day

Workout

Superset, for load:

Bench press
5-5-5-5-5-5-5-5-5-5

Hang squat clean
5-5-5-5-5-5-5-5-5-5

Workout

For time:

1 mile run
30 bar muscle-ups
1 mile run

Workout

For load:

Push press
7-5-3-1-1-1-3-5-7

Rest day or make-up day

Workout

“Filthy 50”

For time:
50 box jumps (24/20 in)
50 jumping pull-ups
50 kettlebell swings (53/35 lb)
50 walking lunges
50 knees-to-elbows
50 push press (45/35 lb)
50 back extensions
50 wallballs (20/14 lb)
50 burpees
50 double-unders

Workout

Every minute on the minute for 15 minutes of:
5 deadlifts (225/155 lb)
7 burpees over-the-bar

Workout

9 rounds for time of:
5 shutle runs
10 handstand push-ups*

*Details:
Rounds 1-3: 4 in deficit
Rounds 4-6: 2 in deficit
Rounds 7-9: no deficit

Rest day or make-up day

Workout

For time:
15 muscle-ups
800m run
15 muscle-ups

Workout

3 rounds for time of:
400m run
100 ft walking lunge

Workout

For load:

Every minute of the minute for 20 minutes of:
1 clean and jerk

Rest day or make-up day

Workout

3 rounds for time of:
500m row
50 wallballs (20/14 lb)

Workout

As many rounds as possible in 20 minutes of:
30 double unders
15 GHD sit-ups
1 legless rope climb

Workout

50-40-30-20-10 reps for time of:
Dumbbell snatch (50/35 lb)
Push-ups

Rest day or make-up day

Workout

For time:

3:00 dead hang*

Rest 2:00

2:00 handstand hold*

Rest 2:00

1:00 L-sit hold*

*Each time you break, complete 12/9 cals air bike.

Workout

“Lumberjack 20”

For time:
20 deadlifts (275/185 lb)
400m run
20 kettlebell swings (53/35 lb)
400m run
20 overhead squats (115/85 lb)
400m run
20 burpees
400m run
20 chest-to-bar pull-ups
400m run
20 box jumps (24/20 in)
400m run
20 dumbbell squat cleans (45/30 lb)
400m run

Learn more about the Lumberjack 20 here.

Workout

For load:

Pause front squat
3-3-3-3-3-3-3

__________

Special Event: The Shakespeare Gala

Starting April 23, CFSC member, Sarah Albertson, is acting in an upcoming play (conceived of and directed by her husband, Bill Peters). Find more information and get your tickets via the link below!

https://www.santacruzactorstheatre.org/tickets

Rest day or make-up day

Happy Easter

The gym is closed today.

Workout

For time:

800m run
21 thrusters (75/55 lb)
21 pull-ups

__________

Special Event: The Shakespeare Gala

CFSC member, Sarah Albertson, is acting in an upcoming play (conceived of and directed by her husband, Bill Peters). Find more information and get your tickets via the link below!

https://www.santacruzactorstheatre.org/tickets

Workout

For load:

1 rep max deadlift

Then,

For max reps:

Unbroken strict handstand push-ups

Rest day or make-up day

__________

Special Event: The Shakespeare Gala

CFSC member, Sarah Albertson, is acting in an upcoming play (conceived of and directed by her husband, Bill Peters). Find more information and get your tickets via the link below!

https://www.santacruzactorstheatre.org/tickets