BMU Week 2, Welcome New Coach Sianna!
Welcome to week 2 of our Bar Muscle-Up strength cycle, and welcome also to a new coach joining us in the mornings! Sianna was a member of CFSV back in 2018, and is back to join our coaching staff a few mornings each week. She has coached at CF City Line in the past and I’m excited to have her join the staff here now. She’ll be on Mondays and Thursdays morning classes for now.
So welcome (back!) Sianna, and we’ll also be saying “welcome back” to a classic favorite movement on Tuesday: the Box Push…
MONDAY
Strength: beat swing+jumps; Banded PVC Hollow Lat Press downs; hollow rocks
WOD:
21-15-9
Push-Ups
Pull-Ups
TUESDAY
STRENGTH: Push Jerk 4-4-4-4-4 Building
WOD:
4 RFT
10 S2OH (95/65)
25′ Box Push
10 box jumps (24/20)
25′ Box push
WEDNESDAY
STRENGTH: beat swings; 3 position drills; active hang
WOD:
AMRAP 10
10 plate snatches (45/25)
25′ Overhead Walking Lunges
10 russian twists with plate
THURSDAY
STRENGTH: Deadlift 10-10-10-10-10 (building)
WOD: 22.2 with more time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar-facing Burpees
20 min cap
FRIDAY
Unknown and Unknowable