CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps.
24 Double Unders
12 alt Front Rack Reverse Lunges
Doubles: 24DU / 12DU / 24 alt 2 / 42 Singles
Lunges: Should be done in one unbroken set every round.
Burpees: If you came on Wednesday and not yesterday you can sub 8 kipping pull-ups with the normal scaling options. You’ll just have to take the bar off the floor unless you’re doing self assisted chins.
CFSBK @ Home
2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations
A1. Goblet Squats
4 x 6 – 8 Reps @31×1
A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each
A3. Hollow Rocks
4 x 12 – 15 Reps
24 Jumping Jacks
6ea Lateral Lunge + KB/DB Clean
12 Tuck Ups
Fit55 @ Home
6e Stationary Lateral Lunges
6e Single Arm Shoulder External Rotations
6 Tall Plank to Low Plank
4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlift High Pulls
2) 6-8e Turkish Sit Ups
*Rest about :30-1:00 between exercises
Interval Conditioning Circuit
5 Rounds of 30s Work / 30s Rest
1) Seated Knee Tucks
3) Jumping Janes
Rotating through the work stations, aim to work at a challenging pace on each station.
We are deeply saddened to announce that CFSBKer Christian Brink passed away this week in a car accident. Christian had been a member since 2014 and most recently (Feb) been active in coach Jeremy’s Strength Cycle. Christian was always a pleasure to have around the gym and a friend to all. He was the co founder of Audm which was recently purchased by the New York Times and is survived by his wife and young daughter. We’ll miss you, Christian.