Workout

Back squat
20 reps at 35% of 1RM

Then,

14-12-10-8-6 reps for time of:
Back squats (155/105 lb)
Strict pull-ups

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

For total reps:

Tabata d-ball over-the-shoulder
Tabata shuttle run
Tabata push-up
Tabata box jump (24/20 in)
Tabata air bike calorie

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Rest day or make-up day

Workout

4 rounds, each for time of:
20/16 cal row
12 dumbbell push jerks (50/35 lb)
60 double-unders
12 kettlebell swings (70/53 lb)

Rest 2 minutes between each round

Workout

For load:

Back squat
1-1-1-1-1

Workout

5 rounds for time of:
200m run
25 ft handstand walk
200m run
7 deadlifts (185/125 lb)

Rest day or make-up day

Workout

As many rounds as possible in 15 minutes of:

50 single-unders
15 push-ups
15 toes-to-bar

Workout

5 sets, each for load of:

1 power clean + 1 hang squat clean + 2 front squats

Rest 3 minutes between sets

Workout

For time:

5 legless rope climbs
15 strict deficit wall-facing handstand push-ups
4 legless rope climbs
12 strict deficit wall-facing handstand push-ups
3 legless rope climbs
9 strict deficit wall-facing handstand push-ups
2 legless rope climbs
6 strict deficit wall-facing handstand push-ups
1 legless rope climbs
3 strict deficit wall-facing handstand push-ups