Week Preview for 12/4/23

🔷 While this is a DELOAD WEEK for Strength sessions, the Workouts will be plenty to get excited about!

🔷 CFBR Christmas Party is on Saturday, December 16th and will be at the gym. We’ll email out more details soon but plan to come by that night for snacks and beverages.

Peter Hang Clean
Peter working through hang cleans


Skill: Rope Climb
Workout: Rope Climbs, Burpees, and Shuttle Runs

Strength: Deadlift
Workout: Double Unders, Wall Balls, and light Deadlifts

Strength: Push Jerk
Workout: Toes-to-Bar and heavy Push Jerks

Quality Workout: Cardio Options, KB Suitcase Split Squats, Russian KB Swings, Single Arm KB Floor Press, Hand-Release Push Ups

Strength: Back Squat
Workout: Long Row buy-in with an AMRAP of light Thrusters, Up-Downs over the Barbell, and Situps in remaining time

Benchmark Workout: “Supersonic” is a lot of rounds of heavy Power Cleans, Box Jump Overs, and Chest-to-Bar Pull Ups
Strength: building to a heavy complex of Clean + Hang Clean which can be power or squat/full variations

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