Athlete Spotlight: CJ Minniefield

Check out our Athlete Spotlight on CJ Minniefield

Wednesday 10.8.14

Essentials: A. 10 Sets Speed Back Squat x 2 reps 50% On the 30 sec Marks Rest 3min B. 5 Rounds For Time: Deadlift x 6 reps Goblet Squat x 6 reps Rest 3min C. Row x 3min @ 85% effort Fitness: A. 10 Sets Speed Back Squat x 2 reps 50% On the 30 […]

Tuesday 10.7.14

Essentials: A. Spend 10 Min working on: Support Holds Hollow Body Hold Single or Double Unders Rest 3min B. 4 Sets Side Plank x 25-45 sec per side On the 2:30min Rest 3min C. 12min AMRAP Burpees x 12 reps Ring Pulls x 10 reps Shoulder to Overhead x 8 reps Fitness: A. Spend 10 […]

Monday 10.6.14

Essentials: A. 5 Sets Kettle Bell Swing x 15-20 reps On the Min Marks Rest 7min B. 8 Rounds For Time: Russian Kettlebell Swing x 8 reps Deadlift x 7 reps Burpee Box Step Ups x 6 reps Rest 7min C. Mobility Squat Hold 2:30min Hold Rest 3min 2:30min Hold Fitness: A. 15 Sets Hang […]

Saturday 10.4.14

Essentials: A. Team of 2-3 5 Rounds Box Step Ups x 1min Burpees x 1min Ball Slam x 1min Shoulder to Overhead x 1min Rest 1min Fitness: A. Team of 2-3 5 Rounds Box Jumps x 1min 20” Burpees x 1min Ball Slam x 1min 35/25 Shoulder to Overhead x 1min 95/65 Rest 1min Performance: […]

Friday 10.3.14

Essentials: A. 5 Sets Ring Pulls x Amrap 50sec Bench Dips x Amrap 50sec On the 2:30min Mark Rest 5min B For Time: Plank on Hands to Plank on Elbows x 25 reps Bench Dips x 25 Incline Push Ups x 25 Burpees x 25 Rest 3min C. Mobility Squat Hold x 4:30min Fitness: A. […]

Thursday 10.2.14

Essentials: A. Not For Time: Banded Single Arm Archer Pull x 10 reps per arm Single Unders x 20-30 reps Banded 2 Arm Pull Down x 10 reps Rope Ascents x 2-3 reps Banded Reverse Flys x 10 reps Turkish Get Ups x 3 per Arm Banded Row x 10 reps Rest 3min B. 3 […]

Wednesday 10.1.14

Essentials: A. 10 Sets Romanian Deadlift to mid shin x 6-8 reps; starting with an 30% of 1rm deadlift and increasing the load for each set. On the Min Marks Rest 5min B. For Time: Alternating Dumbbell Snatch x 30 reps per Arm Rest 5min C. 10 min AMRAP Row x 500 meters Box Jump […]

Tuesday 9.30.14

Essentials: A. 9 Sets Odd min:Front Squat x 3 Even min:Back Squat x 3 60% of Front Squat Tempo @ 32×1 On the Min Marks Rest 3min B. 12 min AMRAP Thrusters x 6 reps Goblet Squat x 6 reps Run x 200 meters Rest 3min C. Recovery Run or Row x 10min Fitness: A. […]

Monday 9.29.14

Essentials: A. 21-15-9 Lying Leg Raise Box Jump Rest 7min B. AMRAP 15min KettleBell Swing x 15 reps Single Unders x 90 reps Rest 7min C. Mobility Squat Hold x 4min Fitness: A. 21-15-9 Toes to Bar Box Jump 24/20 Rest 7min B. AMRAP 15min KettleBell Swing x 15 reps 55/35 Double Unders x 45 […]