This week, we are retesting the Central Florida Throwdown workouts. Check your progress from the week of July 11th...this week, time caps will be enforced AND if you are on a team and all your teammates can workout together during class, we will allow you to perform at team standards!
Front Squat 3 Rep Max
5 Deadlifts (either CFT weight OR 65% 1RM)
25 Double Unders / 50 Singles
5 Muscle Ups / Ring Dips / Pullups
Bench Press Max
For Time: (7:00 cap)
For Time: (10:00 cap)
10 Bar facing burpees
10 Front squats (155/115)
15 Box jumps (24/20)
15 OHS (155/115)
20 box jump overs (24/20)
20 thrusters (155/115)
Thursday *Ju Jutsu Class at 6:30pm!*
25 Russian KB Swings
25 Hang Power Cleans @50% Max Clean
50 Double Unders
20 Russian KB Swings
20 Hang Power Cleans @50% Max Clean
40 Double Unders
15 Russian KB Swings
15 Hang Power Cleans @50% Max Clean
30 Double Unders
10:00 For 5 Sets @ 80% Snatch Max:
Power Snatch+Overhead Squat+Snatch Balance
3 Rope Climbs
2 Rope Climbs
1 Rope Climb
Thrusters @ 50% max. Scale rope climb to your most difficult ability.
Saturday - Closed for Labor Day weekend!
Enjoy the rest time or take a walk, bike ride, or run for some weekend fitness!