Classic CF , Oly Club Gainz & Structural Strength


Workout of the Day

A) Classic CF Warm Up

B) 4 RFT
15 Box Jumps 30/24″
500m Row


Oly Lifting Club

Workout of the Day
A) Power Clean and Jerk
5-4-3-2-1

B) Every 3 mins for 30 mins:
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
2 Overhead Squats
1 Squat Snatch


Structural Strength – Workout of the Day

This 8 week cycle is all about bulletproofing the shoulders.

This cycle will have several objectives, primarily concerning improving shoulder mobility, increasing strength at end ranges and improving overall joint health.

If you follow the programming consistently you can expect to improve overhead position, pressing strength, core strength and improved grip and carry strength.