Workout of the Day
STRENGTH
3-5 Progressive Sets
12-16 Alternating Tall Kneeling Landmine Twist
6-8 ea Rear Foot Elevated Split Squat @ 3 sec down
Notes
Build in load across the sets as appropriate today. Rest 30-60 sec between exercises.
Start the RFESS at bodyweight to establish balance, tempo, and range of motion. Add load with 1 or 2 DBs suitcase style.
METCON
AMRAP 10 min
10 Push-ups
15 Sit-ups
*At 0:00 and every 2 min, pick up a heavy sandbag and carry it 100ft
Notes
Memorial Day Murph is coming! Focus on virtuous push-ups today under increasing fatigue.
If needed, scale by elevating your hands to a bar in rack such that you can complete 10 reps in 1-2 challenging sets.
Programming Template: Week 7/8
Some shots from a very social week at CFSBK. First up is Suzanne Michelle and Noah at Wednesday’s album release party. They are both such talendet musicions. You can see each of their projects here: