Monday, 082117F

Games Training- 2018

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Fitness:

A. Front Squat – build to 1 RM

B. AMRAP 10

5 front squats 155/103 *from floor

7 burpees 

9 pull-ups 

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Post Class: 

D. becomplete:

1. Db sa row with torso twist 8-10 reps x 3 sets each side 

2. Lying flat – bent over barbell row 8-10 reps x 3 sets *put bench up on boxes so can lay down, use barbell and row up and into bench under you 

3. 3 rds , 15 pvc dislocates + 15 banded scAp squeezes 

4. Crossover symmetry protocol 

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Monday, 082117P

Games Training, 2015

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Performance: 

A. Front Squat – build to 1 RM

B. Afap

10.8.6.4.2

FS @ 225#/133 *from floor

Ring muscle up

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Post Class

D. becomplete:

1. Db sa row with torso twist 8-10 reps x 3 sets each side 

2. Lying flat – bent over barbell row 8-10 reps x 3 sets *put bench up on boxes so can lay down, use barbell and row up and into bench under you 

3. 3 rds , 15 pvc dislocates + 15 banded scAp squeezes 

4. Crossover symmetry protocol 

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Friday, 081817


Testing week continues. . .

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Weightlifting:

Power clean – build to 1 RM

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Gymnastics:

1x AMRAP Strict HSPU

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Conditioning:

AMRAP 20

20 thrusters @ 135/93#

20 pull ups

20 burpees

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becomplete

1. 4 x 12-15 banded scap squeezes

2. double bent over db row 10-12 reps x 4 sets

3. banded single arm row 15 reps x 3 sets each side

4. 2 min couch stretch each side

5. 8-10 foam roll hips ankles

6. Crossover Symmetry Protocol

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Wed, 081617

Have you been adding your running in each week? 

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Announcements:

a. CFF is hiring and also looking for interns! Anyone in house interested in discussing further, please email [email protected]

b. Clinics will be announced by end of week. Sorry for delay but we have to be able to schedule all in.  

c. There are a bunch of folks participating in competitions outside our wall coming up. Please try and support your teammates where/when you can. 

d. Join us for WL 101 tonight on side 2

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Weightlifting:

A. Emom x 5

1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead 

165/108-113#

*adding weight to prior weeks complex

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Conditioning:

Emom x 10 

Odd: 50 double unders 

Even: max calories bike 

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Post Class:

becomplete:

1. Banded hamstring pulls (seated or standing) 3-4 sets of 10-12 reps 

2. Bodyweight single leg step: with eccentric and controlled movement. Tempo yourself here 

3. Waiters carry 5-6 sets of 40′ each arm 

4. Db sa row with torso twist 6-8 reps d 4 sets each 

5. Rotator: I’s, Y’s , T’s on incline bench 10-12 reps x 3-4 sets 

6. Crossover symmmetry protocol 

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Tuesday, 081517

Tasia with an easy 308lb Single. 

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A. Testing 

250m row

15 kb swings @ 70#/53

25 burpees

15 kb swings @ 70#/53

250m row

-rest 9-12 minutes- x 3

*unbroken and speed out of this one. All out efforts, no pacing.  Goals sub 4 for men, sub 4:30 women. 

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Post Class: (or am / pm)

Running testing :

*done at another session 

Test Set 1

1. Warm Up

This week it is on you. Think back to what I have given you each week for a warm up. Assess how it felt and was it enough or too much of a warm up. 
2. Main Set

800-600-400-200 repeats. These are run all out. Record your times for each repeat. The recovery is 3-4x your work interval. This allows you to be completely recovered. Focus on your mid foot strike and keep the rate up. 

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3. Cool Down

1 mile easy

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Monday, 081417

Mark

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Test week for CFF

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A. Back squat – build to 1 RM

-rest 5-10 min 

B. 85% of A – 1 x am rap @ 30×1 tempo

Post Class: 

15 – 20 min bike :30 hard :30 easy 

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Assistance Work 

1. reverse hyper – 3 x 25 reps

2. Stationary lunge single arm presses 8-10 reps each side x 3 sets 

3. 4-5 x 5-10 strict t2b

4. 3 mind hold in each split position. (Straddle, split front back both sides)

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Thursday, 081017

#tbt – Crush Games

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Team Thursday

75 deadlifts 225/153

1k row (alt every 200)

125 double unders 

150 wall balls  20/14#

125 double unders 

1k row (alt every 200)

400m Farmers carry 70/53 each hand *swap as you choose 

100 burpees to plate 

**30 min cap 

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