Stallions
CLASS
1. Tempo Bench Press x 3 reps @ 21X2-Building to tough load. Rest 2-3 minutes between sets.*
2. For Time:
50 Chest-to-Bar Pull-Ups
50 Alternating Pistols
50 Hand Release Push-Ups
*Tempo rx: :2s hold over eyes, lower down slow for :2s, pause for :1s on chest, push up fast.
MINIMAL EQUIPMENT TRACK
1. Dumbbell/Kettlebell Bench Press 3 x Near Max Reps @ 21X2 (Leave 3-5 in the tank). Rest 2-3 minutes between sets.**
2. For Time:
50 Chest-to-Bar Pull-Ups
50 Alternating Pistols
50 Hand Release Push-Ups
**Tempo rx: :2s hold over eyes, lower down slow for :2s, pause for :1s touching chest, push up fast.
NO EQUIPMENT TRACK
1. Tempo Push-Up 3 x Near Max Reps @ 21X2 (Leave 3-5 reps in the tank). Rest 2-3 minutes between sets.***
2. For Time:
50 Burpees
50 Alternating Pistols
50 Hand Release Push-Ups
***Tempo rx: :2s hold in push up plank, :2s lower to floor, :1s pause touching chest on floor, push up fast.
Colts
CLASS
1. Tempo Bench Press x 3 reps @ 21X2-Building to tough load. Rest 2-3 minutes between sets.*
2. For Time:
50 Chin-Over Bar Pull-Ups
50 Alternating Box Pistols
50 Hand Release Push-Ups
MINIMAL EQUIPMENT TRACK
1. Dumbbell/Kettlebell Bench Press 3 x Near Max Reps @ 21X2 (Leave 3-5 in the tank). Rest 2-3 minutes between sets.**
2. For Time:
50 Chin-Over-Bar Pull-Ups
50 Alternating Box/Chair Pistols
50 Hand Release Push-Ups
**Tempo rx: :2s hold over eyes, lower down slow for :2s, pause for :1s touching chest, push up fast.
NO EQUIPMENT TRACK
1. Tempo Push-Up 3 x Near Max Reps @ 21X2 (Leave 3-5 reps in the tank). Rest 2-3 minutes between sets.***
2. For Time:
50 Burpees
50 Alternating Box/Chair Pistols
50 Hand Release Push-Ups
***Tempo rx: :2s hold in push up plank, :2s lower to floor, :1s pause touching chest on floor, push up fast.
Mustangs
CLASS
1. Tempo Bench Press x 3 reps @ 21X2-Building to moderate load. Rest 2-3 minutes between sets.*
2. For Time:
50 Ring Rows
50 Air Squats
50 Hand Release Knee Push-Ups
MINIMAL EQUIPMENT TRACK
1. Dumbbell/Kettlebell Bench Press 3 x Near Max Reps @ 21X2 (Leave 3-5 in the tank). Rest 2-3 minutes between sets.**
2. For Time:
50 Dual Dumbbell Bent Over Rows (Light)
50 Air Squats
50 Hand Release Knee Push-Ups
**Tempo rx: :2s hold over eyes, lower down slow for :2s, pause for :1s touching chest, push up fast.
NO EQUIPMENT TRACK
1. Front Lean & Rest Hold 3 x :30-:60s. Rest 2 minutes between sets.
2. For Time:
50 Burpees
50 Air Squats
50 Hand Release Knee Push-Ups
*SAVE THE DATES*
Barbell Club is back! Join us for our next cycle on Monday, Wednesday and Friday evenings from 5:30-7pm in open gym.
Saturday, March 28th from 10-Noon: Battle for the Board! Join us for some fun and battle to make our CFIH benchmark board! Details coming soon!
Saturday, April 4th @ 7am: Barbell Cycling Clinic with Coach Candice. Sign up in the lobby!
Territory meals are available at CFIH! Order your meals here: Get Territory Meals at CrossFit Iron Horse | Territory
