• Tuesday, 09.21.21

    A. Front Squat

    5 sets of 3-5 reps @80-85%

    *18 min

    B. Emom x 18

    Min 1: 20 DU + strict pull-ups *see below

    Min 2: 10 DB box step ups

    Min 3: :35 SPRINT , machine of choice

    *strict pull-ups per set

    10-8-7-4-2-X

    Go weighted where you can. X = max strict body weight that final set in the EMOM

    ///

    Post Class:

    A. 100/80 cal Bike (same bike as 4 weeks ago)
    *EMOM x 5 heavy wall balls + 5 t2b

  • Monday, 09.20.21

    Deadlift Pull Cycle
    NOT TnG ; reset each rep
    10 reps at 40%
    5 reps at 50%
    5 reps at 60%
    3 reps at 70%
    3 reps at 75%
    2 reps at 80%
    2 reps at 85%
    max reps at 88% (main focus)

    B. Repeats

    300m run

    12 hang power clean

    9 shoulder to overhead

    300m run

    Rest 3 x 3

    *4th post class option.

    *examples of weights per round. Competition focus numbers. Modify accordingly and target unbroken sets.

    Rd 1: 165/113
    rd 2: 175/118
    rd 3: 185/123
    rd 4: 195/128
    rd 5: 205/133

    ///

    Post class:

    A. Strict Press
    10 reps at 40%
    5 reps at 50%
    5 reps at 60%
    4 reps at 65%
    3 reps at 70 & 75.
    2 reps at 80%
    max reps at 83 %
    rest 1 min , then 70% reps
    rest 2 min , 60% max reps

    BECOMPLETE:

    1. Single arm ring row x 8/ each side x 4 sets
    2. Single Arm banded face pull x 12 x 4 sets each side
    3. Ghd back extension 3 x 20
    4. Russian twist w/ kb. 2 x 20 alt
    5. Single arm single leg Kb deadlift. At tempo , assistant work weight + Pace
    6. Banded side step ups x 6/ each side x 3 sets
    7. 3 rds of, 10 scap push-ups, 20 bands tricep extensions , 30 banded scap squeezes , 4 alt
    8. Crossover symmetry Protocol
  • Saturday, 09.18.21
    Team Saturday!

    Have your signed up for our Internal Team Throwdown coming to CFF Oct 23rd? A team event for everyone! Get a partner and get registered.

    Team Saturday

    A. For Time

    -100/75 Cal Bike

    Into:

    5 rds

    30 Chest-to-bar Pull-ups / pull-ups or variation

    40 DB front squats 50/35’s

    30 HSPU (Athlete Dependent) / 8 wall walks

    Into:

    -100/75 Cal Row

    *38 min cap

  • Friday, 09.17.21

    A. Back Squat – 5RM w/ :4 pause in hole each rep + 1×5@90%

    *20-22 minutes

    B. 2 rds AFAP

    30/24 Cal Row

    30 OHS 95/63

    30 bar facing burpees

    *12 min CAP

    **modification for OHS = Front squat into Goblet etc.

  • Thursday, 09.16.21
    Team Thursday

    How long you think they were able to hold these faces? 🤣🤣🤣

    Teams of 2

    A. Max weight in 15 min

    Power clean + 5 shoulder to overhead

    Rest 2-3 – transition

    B. Afap

    400m farmers carry 70/53’s *partners can switch whenever they choose

    40 db devils press 50/35’s

    800m run plate run 45/25 (athletes can switch plate whenever they choose)

    80 KB swings ^

    120 / 95 cal row

  • Wed, 09.15.21

    Conditioning


    MAP Training; sustainable efforts ; start to finish 80-85%


    amrap 10
    5 strict ring dips / hand release deficit push-ups
    1 legless rope climbs / 4-5 chin-ups
    12 ghd situps / weighted sit-ups
    15 wall balls


    rest 4 min


    amrap 10
    12/10 row
    30’ HS walk / Inverted shoulder taps
    12 bbjo 24/20
    30’ db lunge 50/35’s

    ///l

    Post class:
    Running
    600m warmup with surges
    +
    100m x 20; every :90
    +
    800m x 2; test 2 min