Monday 3.15.21

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

Bench Press
3×8-10 Across

Notes:
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each set. Next week we’ll do a 5×5 where you can bump the weight up again.

ASSISTANCE

4-5 Sets of:
10-15 Anti Rotational Landmine Reps
10e FFE SA KB Front Rack Reverse Lunges
10 Bent Over Pronated DB Kick-Backs

Notes:
Work up to challenging but perfect sets on all three movements.
For the Landmine, one rep is going to end range on both sides and finishing back in the start position.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea WGS
16 Quadruped Shoulder Taps
6 NP Burpees

Strength

A1. FFE Reverse Lunges
4 x 8 – 10 Reps Each

A2. Lying Triceps Extensions
4 x 10 – 12 Reps

A3. DB Pallof Press + Rotation
4 x 10 – 12 Reps Each

Conditioning

EMOM x 12:00
1. 6 – 8 Push Ups
2. 10 – 12 Goblet Squats
3. :30 Mountain Climbers
4. :30 Wall Sit March

Kyra Digging Deep during 21.1
Photo by Sam Ayide

You can see more pictures from this weekend in our Flickr

Don’t forget! All scores must be entered into the Games website by no later than 8pm tonight. Don’t sleep on it!

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