• Thursday, 121318

    Team Thursday

    #

    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

    #

    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. 🙌🏻

    #

    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.

    #

    Warmup:

    warmup:

    3 mins of Dynamic movement:

    #

    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)

    #

    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

    #

    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

  • Saturday , 120818

    A. Power clean + 2 push press + 3 Jerk to max in * 16 min

    B. Afap

    1k row

    Then, 6 rds

    10 thrusters 95/63

    10 c2b pull-ups

    Then,

    500m row

  • 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.

    #

    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

    #

    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

    #

    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