Coach Dan’s Sunday Spotlight 9.28.2014

Good Morning CFTP, First of all congratulations to those doing the Paleo Challenge. Two weeks down and according to the diet stats on the challenge you all are doing awesome! I have heard such amazing results already and I can’t wait to see the difference this lifestyle change has in your life. It is so Read more about Coach Dan’s Sunday Spotlight 9.28.2014[…]

9.26.2014

SWOD 2X3 FRONT SQUAT @80% 3 SEC. HOLD IN BOTTOM OF SQUAT 2X2 FRONT SQUAT @85% 3 SEC HOLD IN BOTTOM WOD 15 HANG CLEANS 135/95 12 RING DIPS 9 HANG CLEANS 12 RING DIPS 15 HANG CLEANS

9.25.2014

SWOD 3X3 CLEAN PULL @ 95% 5 STRICT PULLUPS BETWEEN SETS WOD FILTHY 50 50 BOX JUMPS 50 JUMPING PULLUPS 50 KBS 35/26 50 WALKING LUNGES 50 K2E 50 PUSH PRESS 45# 50 BACK EXT. 50 WALLBALLS 20/14 50 BURPEES 50 DU’S

9.24.2014

SWOD -TABATA Abs -Movement Review: Double KB Swing/Clean/Squats WOD Partner WOD Alternating minutes Double KB complex Face off: 2 minutes of work/2 minutes of rest Partner #1 completes AMCAP on Minutes: (0,4,8,12,16) 1 Double KB Swing 1 Double KB Clean 1 Double KB Squat/Press Partner #2 then completes AMCAP on ODD Minutes: (2,6,10,14,18) 1 Double Read more about 9.24.2014[…]