Pre-Game
CFCB Warm-up
2 Min Jumprope
10 Wallballs
10 KB Swings
10 Good Mornings
10 Lunges
Strength
Deadlift 5 x 5 x 5
3 Rounds for time:
500 Meter Row
30 Box Jumps
20 Burpees
10 Hollow Rocks
After Party
400 x 2 Run (1 Min Rest)
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Lunges
10 KB Swings
10 Good Mornings
10 Front Squats
Front Squat
5 x 5 x 5 x 5 x 5
After Party
Mach Speed Trainer
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 KB Swings
10 Wallballs
5 Pull-ups
For Time:
30-20-10 Reps of
Wallballs (20/15)
KB Swings (55/35)
Pull-ups
After Party
Agility Ladder Drills
Pre-game
CFCB Warm-up
10 Wallballs
10 Lunges
10 Divebombers
10 KB Swings
Coach B Warm-up
400 Meter Run
10 Curtis P’s (75/55)
10 Burpees
10 Curtis P’s
10 Burpees
10 Curtis P’s
500 Meter Row
After Party
400 Meter Farmers Carry (55s/35s)
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Wallballs
10 KB Swings
Shoulder Press
Find 5RM
After Party
Alternating Tabata
Thrusters (65/45)
Pullups
Pics From Friday
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Squats
10 Burpees
10 Lunges
Back Squat
Find 3RM
*Finish w/ Burnout Set at 80% of 3RM
After Party
For Time
50 K2Es
50 Supermans
Pre-game
CFCB Warm-up
2 Min Jump Rope
10 Wallballs
10 Goodmornings
10 Lunges
Strength Skill
Shoulder Press
7 x 7 x 7
2K Row for time
After Party
Goat Work
Kyle clean and jerks 260LBS Over Head!!
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Burpees
10 Squats
10 KB Swings
AMRAP in 20 Min
5 Pull-ups
10 Push-ups
15 Squats
After Party
3 Rounds of
Max Plank Holds
Pre-game
CFCB Warm-up
2 Min Jumprope
10 Burpees
10 Lunges
10 Good Mornings
10 Deadlifts
3 Rounds for Time:
500 Meter Row
12 Body Weight Deadlifts
21 Box Jumps (24″/20″)
After Party
15 Min Foam Roller/Stretching
