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Warm-up:Move through the 10 movements included in today’s workout and perform 5-25 reps of each Workout:For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments. Kitchen tools […]

Warm-up:Work up to a “Heavy” set of Reverse Hyper-extensions using weight, bands, or whatever means necessary. Then, 3×10 Reverse Hyper-extensions. Workout:As many rounds as possible in 15 minutes of:20 Double unders15 Sit-ups10 Push-ups Cool-down:Hip-extension mobility drills Post time to comments. Let us know what you plan to bring to the CFHSV X-Mas Party! Holiday eating

Warm-up:Partner Med-Ball Relay- Person 1 runs a short distance ahead of Person 2 and stops. Person 2 throws the Med-ball to Person 1, and then runs a short distance ahead of person one and stops to receive the ball. Continue for one lap around the “island”. Workout:Three rounds for time of:Run 400 meters15 Ring-to-Chest Pull-ups50

Workout:Resting 60 seconds between sets:Deadlift 2-2-2-2-2-2-2-2-2-2 Post loads to comments. Press handstands tutorial (video)

Warm-up:Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squatsThen, the Burgener warm-up Workout:21-18-15-12-9 rep rounds of:115 pound Power snatchWallball shots, 20 pound ballKnees to elbows Cool-down:Spend two minutes with a foam roller on each leg, specifically the area right above the knee. Post time to comments. Xmas Party at CFHSV! “Louie Simmons on

Warm-up:4 minute instructor-led terrain run. Then, 10 minutes of double-under skill work. Workout:Ten rounds for time of:15 Double-unders50 foot shuttle sprint, (25 feet down and back)5 ring dips Cool-down:10 minutes- Use a trigger point ball and partner to work on the rotation of the arm at the shoulder joint needed for a good ring-dip. Post

Warm-up:Calisthenic drills Workout:Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Post loads to comments. Get high or die trying Steve’s Club National Program by Again Faster Equipment- video [wmv] [mov] Callus care and why gloves are for sissies

Three rounds for time of: 10 Muscle-ups10 Forward rolls20 One legged squats, alternatingHandstand walk 20 yards

Warm-up: Row for 3 minutes, then 5 minutes of Group med-ball toss Workout:Five rounds for time of:Row 500 meters135 pound Thruster, 7 reps Cool-down:End the day with 10 minutes of pistol practice Post time to comments. “Courage is being scared to death, but saddling up anyway.”– John Wayne Sports training for babies and toddlers

Warm-up:Group Med-ball toss, Then 10 minutes of muscle-up transition practice Workout:In teams of three, complete the following for time:100 Med-ball-toss Burpees with a 14 pound ball100 Goblet Squats (72/53 pound Kettlebells)100 Strict Rings-to-chest pull-ups Only two members of your team may work at any given time. Post team and total time to comments. Cool-down:Shoulder mobility