Performance

Monday, 05.25.20

Memorial Day “Murph” – Covid edition . . . Is here !

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CFF Members, join us on Zoom for a day with the community. Link in the members group. 9a we will all be on, say hello and CFF coaches will lead warmup from the facility.

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“MURPH”

1 Mile Run

Then,

20 rds of

5 pull-ups

10 pushups

15 air squats

Then,

1 mile run

***those without pull-ups or set up . . .

Options:

Ring rows

Bent over barbell rows

DB renegade rows

Hang power cleans

Kb swings

***those who have NOT done pull-ups in quite sometime, maybe not add those in randomly today if you have their chance. Modify accordingly

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5 bent over barbell rows

***weights 135/93 on heavy side. 115/83. 95/63 etc

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Team:

1 mile run together,

Alt rds of

5 pull-ups / variation

10 pushups

15 air squats

Then,

1 mile run together

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Other modifications:

Row / bike instead of run. Try to keep in your time frame of your run (if some)

Modify run distance to achievable where needed.

Pushups: knees on ground, to object , angles using wall etc

Squats: sit to a chair and up if needed etc

Saturday, 05.23.20

Team:

A. AMRAP 10 – 1:1 alt

3 deadlifts 225/153

100m shuttle run (burden if possible)

10 t2b / weighted sit-ups

Rest 2-3 min

B. Afap

100 devils press 50/35

300′ HS walk (total) or 300′ bear crawl (each)

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Individual – Full Gym:

A1. Deadlift 3-3-3-3 @75%

A2. 100m Weighted Shuttle Run

A3. 10-15 t2b

x 4 supersets; Rest accordingly between sets

B. 3 rds

1k row

35 kB Swings 53/35

50’ HS walk

Rest 2 minutes between

+

20-30 min foam rolling and recovery (athlete specific). Prepn for “Murph” Memorial Day

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Minimal Equipment:

A1. Good morning x 10

A2. 100m burden shuttle run (somethjng weighted)

A3. 10-15 weighted sit-ups

B. 3 rds

15 devils press

50′ HS walk / bear crawl

+

10-15 min foam rolling / stretching

Friday, 05.22.20

A. refresh in am for updates phases and warmups played following 7:30a zoom.

B. Zoom classes 7:30a , 12p and 5:30p

C. Memorial Day Murph is ON! 9a virtually through zoom. Let’s get a huge group going. We will have modifications for those with no pull-up bars, modified versions of the workout and team options.

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Warmup:

Warm up

2 rounds

:15 high knees

:15 butt kicks

:15 jumping jacks

:15 mountain climbers

:15 hollow hold

:15 superman hold

Into

2 rounds

10 air squats – 3 seconds down

10 Alt heel sweeps

10 Jumps side to side

10 jumps front to back

into,

2 rounds

5 step up/down burpees

5 v-ups

6 Jumping lunges

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Full Gym:

A. EMOM x 10

1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 165/113

* Building on prior weeks, extending time. Weight should stay same if you have it correct for you prior.

B. Running clock

3 rds

20/15 cal bike

15 strict HSPU

10/7 bar muscle ups

*12 min cap

@ 13 min mark

Max OHS from rack in 7 minutes

@22 min mark

Amrap 8

3 squat cleans 225/153

60 double unders

9 ring dips

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Minimal Equip / Zoom:

A. 8 sets of 8 reps

Rest :30

Clean and jerks

*any implement you have. Bar, plate, db , kb etc

B. Amrap 12

10 alt jumping jumping lunges

10 strict / Kipping / strict press

10 alt renegade row

40 DU

Thursday, 05.21.20

De-load week

A. Join us Monday at 9a for Virtual Murph with lots from the community. Stay tuned for adjustments, team formats etc

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Warmup

Warm up

2 rounds :

8 hip circles in lunge (each way)

8 glute bridges

8 kang squats

Into

2 rounds

4 push up to down dog w: 02 pause

4 air squats

4 burpees

Into,

2 rounds

10 hollow rocks

10 Superman’s

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Full Gym:

A1. Deadlift – Heavy 8 rep and heavy 4 rep

A2. 3x seated box jumps

B. 400m run – every 3 min x 5

C. Emom x 15

Minute 1: 4-6 Turkish get ups alt arms

Minute 2: 12-15 weighted sit-ups

Minute 3: :40 of alt box step ups (front rack)

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Minimal Equipment / Zoom:

A1. Single Leg Deadlift from 1″ deficit. 8-10 reps each x 5 sets each side

– use any implement you have. If lighter, slow down tempo on single leg to catch up there.

A2. 3x squat broad jumps

*superset a2 Once both sides done 1 sets. Rest :90-2 min before back to A1

B. Emom x 15

Minute 1: :20-:30 HS hold

Minute 2: 12-15 weighted sit-ups

Minute 3: :40 worth alt step ups. Use any implements you have and step up to anything you do have. Ideally 20″ ish

C. Recovery / stretch – coach lead on zoom

Wed, 05.20.20

A. Weightlifting Wed is here! 6:30p om Zoom. Join us!

B. Refresh AM for updates. Warmup played following 7:30a Zoom!

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Warmup:

Warm up

Dynamic – 1 round

10 alt Knee to chest

10 alt heel to butt

10 alt heel sweeps

10 alt high kicks

10 alt lateral lunges

10 alt lunges with over head reach

Into

2.4.6.8.10

Shoulder tap

Mountain climbers

Plank March

Into

1 rounds

5 push ups

15 good mornings

30 lateral hops

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Full Gym:

A1. Bench Press 70-80% x 3 reps; x 5 sets

A2. SqT Clean x 3 + Split Jerk at 65-70%;

A3. :20 hard pulls on rower or machine

Rest 2 min – 5 sets total through all

B. AMRAP 15 @70-80%

10 burpees

10 dB box step overs

10 c2b pull-ups

10 cal machine

+

20-30 min of recovery (athlete specific)

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Minimal Equipment:

A1. Weighted pushups 8-10 reps x 5 sets (or single arm dB or kb floor press

A2. 10 plate ground to overhead

A3. :30 of 10m shuffle sprints

B. Amrap 15

10 burpees

10 box or implement weight stepovers

10 alt renegade rows

100m shuttle run

Tuesday, 05.19.20

TeammateTuesday

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Refresh in am for full updates with minimal / no equipment options. Warmup will be posted following the 7:30a Zoom

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Warmup:

Warm up

3 rounds

20 alt calf raises

10 alt help sweeps

5 inch worms

2 rounds

10 air squats @ 31X1 tempo

10 hollow rocks

10 glute bridges

2 rounds

20 shoulder taps

20 alt toe taps

Class modifications

10 inch worm no push up + shoulder taps

150 toe taps

Rest 2 x 3 rounds

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Full gym:

A1. Weighted Pull-ups 3-3-3-3-3

A2. 6 Hang Power Clean (heavy, but TnG speed)

A3. 400m run

Rest 2-3 min between supersets

B. Afap

42 wall balls

21 t2b

30 wall balls

15 t2b

18 wall balls

9 t2b

* unbroken is target. Can modify to 21-15-9 for WB to tone things back. Can also modify sets of t2b. Think “fast”

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Minimal Equipment:

A. Repeats

50′ dB bear crawl

400m run

Rest 2 min x 3 sets

B. Amrap 10

10 alt db thruster

10 weighted sit-ups

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Zoom: (specific to class – see coach)

Monday, 05.18.20

Happy Monday!

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Refresh in am for updates, warmup (post 7:30a zoom). Comments scores, times etc to FB members group.

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Warmup:

Warm up

2 rounds

:20 on / :10 off

High knees

Butt kicks

Jumping jacks

Mtn climbers

Into

2 rounds

5 push ups to downward dog

6 alt lunge elbow to floor

10 alt Superman’s

Into

2 rounds

10 split squats each left

5 strict presses each arm

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Full Gym:

A. Split Jerk; 5 x 3 @77% ; rest 2 min between sets

B. Bottoms up Front SqT – 3 x 3 heavy working sets in <15 min

C. AFAP

30 alt DB SqT Snatch 50/35

30 / 24 cal bike

60 DB Snatch

60 / 48 Cal Row

***if one machine, use the same.

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Becomplete:

1. DB SA Row x 10 reps each side x 4 sets

2. DB single Arm bent over fly’s x 10 reps x 4 sets each side

3. Banded Thoracic Mobility x 15 each direction x 4 sets each side

4. Weighted GHD Back Extensions 4 x 12 / sub with Good mornings

5. KB Windmills 6/ reps each side x 4 sets

6. 3 rds , 25 banded face pulls + 25 banded scap squeezes + 1 min or ring support hold

7. Crossovery Symmetry Protocol

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Minimal Equipment:

A. Single arm strict press (while in lunge position) x 6-8 each side x 4 sets each side

B. AFAP

30 dB Snatch 50/35

30 goblet alt jump lunge

60 DB Snatch

60 Jumping alt lunge

*substitute for kb, plate or household implement.

^^for no equipment, ground to overhead as substitute or use anything around house.

Saturday, 05.16.20

Team:

5 rds

1000m row (alt every 250 or 800m running away every 200)

6 rds alt of,

5 pull-ups

10 pushups

15 air squats

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Full Gym:

A. 5 rds of ,

500m row

&

3 rds of,

5 strict pull-ups

10 pushups

15 air squats

*add a weighted vest for more of a challenge

+

Post class:

B1. Triple bounding or seated high jumps x 3 reps

* soend 10’ish min work here , superset with b2.

B2. Kb windmills 6-8 each side

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Minimal Equipment:

5 rds

500m run

20 pushups

40 air squats

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