• Wed, 091918

    Announcements:

    A. Buddy week kicks off next Monday. Join us all week!

    B. Join us for WL 101 tonight at 6:30p. Step 1 of the Clean

    #

    Conditioning:

    21–15-9

    Thrusters 115/83

    Kipping C2b (butterfly not allowed)

    Rest 5 min

    21-15-9

    Row calories

    30’ double DB OH lunge 50/35’s *go to single arm as a fall back

    T2b

    Rest 5 min

    7 min of

    Running. :30 hard :30 easy

  • Tuesday, 091818

    Announcements:

    Buddy week kicks off next week! Friends, family, co-workers etc. invite them all and have them experience CFF

    #

    A. Bench Press -@32X1 to 3RM

    A2. Standing box jump x 2

    B. DB SA row 8-10 reps x 3 sets each side

    C. Seated Arnold Press : 4-6 reps x 4-5 sets

    D. Bike Test – 3 min

    #

    Post class:

    E. Becomplete

    1. 5 heavy hang power + :45 ski erg – rest 4:30 x 3/4 rds

    2. 100 rear bent over db flys

    3. Crossover symmetry and scap work

  • Monday, 091718

    Weightlifting+:

    A. OHS: build to 5RM at 31X1

    Option

    A1: Front SqT – option, still same scheme ^

    ***15 min only for A options

    #

    Conditioning:

    800m run

    40 wall balls 20/14 to 10’

    40 KB swings

    800m run

    30 wall balls 30/20 to 10‘

    30 deadlifts 245/163

    800m run

    20 wall balls to 9/8’ target , using 50/30 lb slam ball.

    20 power cleans 155/108

    *modify all accordingly

    #

    Post class:

    Becomplete:

    1. Backwards speed pull : 10 min of worm , constant movement

    2. Jerk drive 3×3 @102% of from squat

    3. 2 rds of, 50 banded scap squeezes + 50 banded face pulls + 50 banded triceps press down + 50 banded bicep curls

    4. 10 min of nasal breathing. Pure silence and just focusing on the breather

    5. Crossover symmetry

  • Sat, 091518

    A. Bent over B.B. row 5rm for day

    B.

    18/14 cal bike

    15/12 cal ski erg

    12 alt db SqT snatch 50/35

    Rest 3:30 -3 x 4

    **modify to DB squat cleans if mobility isn’t there

  • Friday, 091418

    Dina

    #

    A. 3 front SqTs + 3 s to oh; from rack – To max Weight

    B. 4 rds

    400m run

    15 t2b / k2e

    12 dB snatch 50/35

    9 bar lateral burpees

    # # #

  • Thursday, 091318

    Team Thursday

    #

    A. Weighted pull-up 1RM in 12 minutes

    Rest 2-3

    B. – amrap 10

    30 t2b

    30 shoulder to OH 50/35# db’s

    30 / 24 cal row

    30 dB front rack alt lunges

    Rest 2-3

    C. Amrap 10 alt rds

    150m row

    5 burpees

    3 strict pull-ups

    5 hspu