Fitness

Thursday, 121318

Team Thursday

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Teams of 2

A. Clean + hang clean + tng clean ; to Max in 13 min

Rest 2-3

B. On a 10 min clock

50 t2b

100/80 cal row

200 double unders

40 burpee box jump overs 24/20

Rest 3-4 Min (warm clean and jerk up again)

C. Amrap 10 alt 1:1 rds

3 strict pull-ups

6 push-ups

9 air squats

1 clean and jerk 225/133

Wed, 121218

All:

A. Post warmup

18 min of focused skill / heavy work

1. Yoke walks. 30′

2. Jerk Drives 4-5 rep *targeting your 1rm front squat

3. 90-120′ heavy farmers Carrys

4. 15/12 cal bike sprint

*using both side of gym

B. 5 rds

6 hang Double kB snatch 50/35’s target

7 front rack kB squat

8 kB s to OH

*modify all accordingly. See coach

Tuesday, 121118 Fu/Fi

Warmup:

3-4 mins of Dynamic movemetn **walking pace into running pace

-Row intervals:

300m easy/100m hard

5 reps of 2 push-ups + 1 inch worm

:15 sec hang

200m easy/200m hard

20 mountain climber

10 hanging scap squeezes

100m easy/300m hard

2 Rounds

5 strict pull-ups

10 PVC Strict presses

15 air squats

10 PVC dislocates

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Main focus:

A. Back SqT – cluster 3.2 – :10 count between cluster sets

B. KB front rack step ups

6/ side x 3 sets each. *not alt)

Rest 3 min x 3

C.

:20 HS hold on wall

3-5 dB strict press

5-7 dB push press

:10 Hs hold on wall

Rest 3:30 x 3

Post class:

E. Becomplete:

1. Sphinx push-ups x7-10 reps

2. Handstand shrugs: x12 reps

x3 sets **supersetted

3. Pull-up hold: 3 sets x max hold

**Resting 2 minutes between

4.1 12 Lying weighted external rotations **side

**rest :45 sec

4.2 15 banded scap squuezes

x3 sets

5. 3 mins rolling out hip flexors

6. 3 mins rolling out quads

Monday, 121018

Happy Monday! Hope everyone got outside this past weekend. 🙌🏻

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Announcements:

1. CFF yankee Swap is sec 10th. Check our Facebook group for event page.

2. CFF Holiday / 7th year celebration party is Jan 6th. See event page in our group for details.

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Warmup:

warmup:

3 mins of Dynamic movement:

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500 row

**10 easy pulls + 5 hard pulls + 3 high stroke pulls(fast pulls)

3 rounds

8 Russian KB swings

8 box jumps **stepping down

:12 sec hollow hold

+

Barbell positioning flow / drills (coach led)

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Conditioning:

Row 500m

10 Clean and jerks 155/108

30/25 cal bike

20 Russian KB swings 70/53

Rest 5 min x 3

*modify accordingly

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Post class:

Be complete:

1. DB sa Row 8-10 reps x 3 sets each side

2. Lateral kB front rack step ups : 6/ each side x 3 sets

3. Overhead Plate tricep extensions 3 x 8-10 reps

4. Belly to wall Hs hold – :20 on :10 off x 4-5

5. Thoracic extension – spend 5-7 min

6. Scap and crossover symmetry work

Friday, 120718

Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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Warmup:

3 min bike

**on top every minute, perform 3 kng squats

250m row

10 push-ups w/downward dog

10 med ball DLs

10 hanging scap squeezes

250m row

2 wall walks

10 med ball squat cleans

3-5 strict pull-ups

250m row

10 WBs

:10-:15 sec HS hold

5-10 HS shrugs

*15 min time window for above

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All:

A. Thrusters: climb to 4rm for day in <15 min

B. AMRAP 10

10 Power cleans 135/93

10 hspu

10/8 cal bike

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Post class:

Becomplete:

1. Tabata ring hold / HS Hold x 12 ; alt back forth between the two holds

2. 5 rds , 10 ski ski erg + 12 Ghd sit-ups

3. dB bent over seated rows 8-10 reps x 3 sets

4. DB bent over rear fly’s 10-12 reps x 3 sets

5. Lateral KB front rack step ups ; 6/ each side x 3 sets

6. Crossover symmetry

Thursday, 120618

Team Thursday

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Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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Teams of 2 – same gender

A. 3 cleans + 3 front squats + 3 jerks ;

To Max in 13 min

Rest 2-3

B. Amrap 15

150 DU

75/60 cal bike

50 dB front squats 50/35’s

25 clean and jerks 155/108

Wed, 120518 Fu/Fi

Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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Function / Fitness;

Warmup:

1 min row

2 Rounds

5 strict pull-ups

10 push-ups

:45 sec row

2 Rounds

30’ft running high knees

30’ft running butt kicks

30’ft high skips

:30 sec row

10 v-ups

10 BB push presses

10 BB goodmornigs

5-7 kipping pull-ups

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A. Front Rack : Single leg squats

6/ each leg x 4 sets

B. MAP training

AMRAP 7 @90%

4 burpee c2b / pull-ups / jumping

6 t2b / v ups

12 wall balls

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Post class:

Bike option:

5 min @70-80%

Rest 1:30

5 min @90+%

Rest 3 min

5 min @little harder pace than initial

Rest 3 min

5 min @90+%

Into 5 mi cool down

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Becomplete:

1. Serratus single arm punch: 3 sets x15 reps **each

**weighted if possible

2. Tabata holds

HS hold & Ring support holds **switch every round- :20 sec on/:10 sec off x8 rounds

3. Bent over DB back shrugs: 3 sets x15 reps **challenging weight

4. Crossover Symmetry

5. 5 mins lying vertical on foam roller

Tuesday, 120418

Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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All:

A1. Clean Pull ; every 2 min x 3 reps at 95-100% of max clean x 4 sets

A2. Triple Bounding Fwd ; superset after each set above

<15 min

B1. 30’ Plate Push x 4 sets

B2. Triple Lateral Bounding; super set after each set above

< 10 min

C. Ring Rows (feet at hips) at Tempo @41X1 for (-2) x 3 sets; rest 2-2:30. Between

D. Running (into post class)

100m x 10; rest = walk

*optional add on workout below for post class.

Post class:

Workout:

5 hang power clean (heavy but UB)

10 DB step over (heavy but UB)

400m row

Rest 2/1 x 3-4 rds

.

.

Becomplete:

1. TGU; light focus and 18-22 alt reps

2. KB windmills 5-6 reps each side x 4 sets

3. DB / KB Single Arm OH Support Walk (other arm in front rack) x 50’ x 5 sets each arm

4. 10 around the worlds with plate + 15 PVC Dislocates x 3 rds

5. L Sit Hold; building. . .. :10-:20 hold with 1/1 or 2/1 rest ratios x 5-7 sets

6. Crossover Symmetry

Monday, 120318

Warmup:

3-4 mins of rolling out

2 min bike @70%

AMRAP 6 @W-U pace

200m row

5 push-ups **adjust hands every rep

5 CG Strict pull-ups

5 kang squats

2 Rounds

5 BB DLs

5 HPC

5 Presses

5 Jumping air squats

10 Hang scap squeezes

10 HS shrugs

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All:

A. Front SqT 3.2 cluster ; rest 10 count before next unrack

B. 150/120 cal bike

*emom: 5 burpee box jump overs

*busier class’s and bike issues. Folks will have option to do

30 clean and jerk 205/133

*emom : 5 c2b pull-ups

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Post class:

Becomplete:

1. Ghd barbell row: holding sorenson hold at parallel ; barbelL row 6-8 reps x 4 sets

2. Seated bent over double DB row 8-10 reps x 3 sets

3. DB single arm OH step ups x 6 reps each side x 3 sets each side. *one arm ovenead, other in front rack

4. HS hold :10 on :20 Off x 6

5. 2 x 50#/30# slam ball throw (only push-up style Push no momentum + 2 seated box jumps + 5 strict t2b : x 5 sets

6. Crossover symmetry protocol

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