Workout of the Day
30 Alternating Rounds of:
3 Power Cleans
10 Unbroken Wall Ball Shots
Alternate complete rounds with a partner until each person has completed 15 rounds. Each individual round should take about :30-:40 seconds to complete and the whole workout will be around 20 minutes. The total volume is 45 Power Cleans and 150 Wall Ball Shots. Attempt to adjust the difficulty of the movements before adjusting the volume. This should feel like pretty quick intervals for 20 minutes.
Wall Ball Options/notes
– adjust height & weight as desired to achieve unbroken quality reps. It should not be “easy” but you should not feel “crushed” by the wall ball. It should be challenging and sustainable.
– Air Squats to a medicine ball
– On Monday we’ve got heavy 10s on the back squat. If you want to prioritize that or your legs are sore from the lunges you might also go a little lighter on the medball.
Power Cleans Options/notes
Should feel medium heavy and sustainable
Competition loads would be 155/135/95/75 but this could go heavier to 185+ for stronger athletes
Adjust loads or perform 3-5 Deadlifts instead.
3 Sets of:
1:00 Anchored Sit-up hold
1:00 No Push-Up Renegade Rows
Coaches Steph and David take on today’s workout. This workout was originally written as 20 rounds for time but we called an audible during testing to extend it to 30. The rounds went quicker than expected and the workout would not have been as long as it was intended to be. Last 5 or so rounds got spicy.
Fight Gone Bad Team Names
Below is the full roster for Fight Gone Bad Teams and there are some amazing themes. We’ve 80! people doing Fight Gone Bad this year and can’t wait to see everyone dressed up! Fundraising info and email templates will be emailed to all registrants today.
Team 1: Heavy Metal Lifters
Team 2: Rainbow Rowed
Team 3: Barbell Barbies and Kipping Kens
Team 4: Talladega Nights Gone Bad
Team 5: Legends of the Hidden CFSBK
Team 6: Deadlift Divas
Team 7: T-Rx Dinosores
Team 8: You Won’t Break My Swole
Team 9: Muscle Milk and the Cookie Crushers
Team 10: We will WOD you
Team 11: Barbellheimer
Team 12: I think you should lift
Team 13: Fit 55 Team