1.31.17 “Mac Attack”

January 30, 2017


It’s a sad week at CFB😭 We will be losing two of our favorite athletes. Taylor and Tyler MacDonald are moving up to NH, back to their hometown,  where they started dating way back in high school. It has been such a pleasure to have both of them with us for the past 4-5 years. It’s been great getting to know them and see them grow as athletes and grow from a sweet little couple to know husband and wife. 

Taylor will always be missed at the dirty 6:30 class even if she never listened or participated in the warm up, unless Justin Beiber was blaring in the background😜. Tyler “the silent assasain” will be missed just as much, he is the only man I know that gets fired up to Taylor Swift 😂

All kidding aside, we will miss these guys so much and hope they stop in whenever they can. Good luck to both of you!!!


FITNESS & LIFESTYLE
Front Squat
3@70% 3@80% 3+++@90%
–last set is as many reps as possible–

SKILL:
Spend 10 Minutes on BMU progressions or Pullup Progressions

METCON
“Mac Attack”
AMRAP 7
Ascending Reps
1.2.3.4.5.6.7.8.9,,,,,,
Squat Cleans
Bar Muscle Ups

L3 – BMU (155,105)
L2- Chest 2 Bar Pullups (115,80)
L1- Pullups (75,45)
–Or anything in between, these are just guidelines for different ways to scale the levels–

SPORT & PERFORMANCE
A.OLY
Every :90 for 7 sets
3RM Squat Clean

B.STRENGTH
Front Squat
3@70% 3@80% 3+++@90%
–last set is as many reps as possible–

C.METCON
AMRAP 7
Ascending Reps
1.2.3.4.5.6.7.8.9,,,,,,
Squat Cleans (175,120)
Bar Muscle Ups

D.ACCESSORY
Superset
4×6-10 each side Dumbell Rows
4×10-15 Banded Pull Aparts
4×15-20 Hanging Straight Leg Raises

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text