Workout of the Day
EMOM x 35 MIN
A. *Upper Body Floater Exercise*
B. 12/9 Cal Bike
C. 8 Shuttle Runs (40ft)
D. 15/12 Cal Row or Ski
E. Rest
*Floater Options (pick one):
– 10-15 Push-Ups
– 10-15 Strict Pull-Ups or Ring Rows
– 10-15 DB Strict Press
– 16-20 Alternating KB Gorilla Rows (32/24kg)
Notes
Today’s workout provides us with an opportunity to work upper body strength as well as building our aerobic capacity. It will be a longer, grinding effort, with a built-in rest minute before the strength element each round.
Bike/Run/Row/Ski < 45 sec. Scale to rep counts you can sustain throughout and have enough time to transition. Time waits for no one!
Scale the upper body movement if needed to complete the reps in < 45 sec, either steadily unbroken or with quick breaks. It’s OK to pick a harder variation today and a little less volume per round if that builds towards your goals. Don’t sacrifice range of motion or movement mechanics as fatigue accumulates across the 7 sets of work.
Programming Template: Week 5/8
Anna, Sunny and Steph grinding
The CFSBK Men’s Group is a discussion group that meets every other week. The next meeting is this Wednesday, August 12th.
We focus on building connection with each other through honest check-ins, emotional intelligence work, accountability, and topic based discussion. There are many societal and self imposed expectations that come along with being a man in the world. This is a space where we separate ourselves from those expectations and allow ourselves the freedom to ask ourselves: How do I want to show up in the world? What kind of man do I want to be? Where am I not in integrity with myself? We don’t give advice, but ask questions to help each other dig deeper to discover our own patterns and solutions.
Started by Coach Brett in March of 2025, this group runs continuously throughout the year without any official sign ups. It’s a free (donation accepted) 90 minute time block every two weeks to do the following (this list was created by the men in the group):
- To practice creating, cultivating, and maintaining connection with other men
- To practice taking risk and stepping into discomfort
- To share things we might not be able to share elsewhere
- To allow others to see us when we are unpolished and in the midst of learning
- To celebrate each other’s successes and wins
- To witness and honor each other’s challenges and losses
- To ask for help: utilizing others for ideas and accountability
- To approach this process with curiosity and an openness to learn
- To understand and acknowledge our fears and to take action despite that fear
Feel free to contact Coach Brett with questions or just show up and check it out.
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