• Sunday, 01.23.22

    Rest Day

  • Saturday, 01.22.22

    Schedule reminder for Saturday.

    7a, 8:15

    9:30-12 Open Gym

    A. 4 rds

    1250m row (swap every 250m)

    35 synchro push-ups

    50 synchro air squats

    15 clean & Jerks 185/113

  • Friday, 01.21.22
    FriYay for Friends

    A. Strict Press
    65% x max reps ; rest 3 in
    75% x max reps; rest 3 min
    3 x 3 @83-88%
    *if don’t have proper %’s, shoot for 3 sets of 8-12 heavy + few sets of heavy 3

    Performance:
    A. 3 rds
    10 Muscle Ups
    8 OHS 185/123 165/123 etc
    60 double unders
    50’ double DB lunge (25’ one arm OH, 25’ back other)

    Fitness:

    3 rds

    10 burpee c2b

    10 front squat 165/113 135/93

    60 double unders / 120 singles

    50’ db front rack walking lunge

    ///

    Post class:

    10.9.8.7.6.5.4.3.2.1 – movement over time here, second session
    DB Bench Press
    Strict C2b Pullups (any grip)
    Box Jumps 30/24 *Step down
    double DB power cleans (ground, one head of each touch’s ground)

    BECOMPLETE:

    1. Banded PVC supinated rows x 15 x 4-5 sets
    2. Seated Bent oVer double DB row x 75 reps, lighter weight, larger sets. break as needed
    3. Banded Tricep Press downs 4 x 20 reps
    4. Weighted Kang Squats at tempo x 6 reps x 4 sets
    5. Banded Dead bugs, x 10 each side x 4 sets each side
    6. reverse hyper 4 x 20
    7. Crossover symmetry
  • Thursday, 01.20.22
    #tbt to Wodapalooza

    Tay says hello CFF!

    A. Weighted pull-up

    6-6-5-5-4-4

    Pullup sets every 2 min or 2:30 max

    *15-16 min

    B. C2 Bike intervals – 13 min

    3 min hard @damper 10

    1 min easy @ damper 1

    2 min hard @ damper 1

    1 min easy @ damper 5

    1 min hard @damper 5

    2 min easy @damper 10

    3 min hard @damper 10

    C. 5 min clock

    Buy In:

    50 double unders

    25 burpees

    Max power cleans remainder of time 185/113

    *3 min max for DU + Burpees

    *modify PC to a weight can moved fast singles and double digit target

  • Wed, 01.19.22

    A1. Bench Press 5-5-5-5-5

    *heavy across is goal

    A2. DB Single Arm Row x 10 each side x 5 aupersets

    *16-18 min

    B. AFAP

    40/32 cal Ski Erg

    30 hang power cleans 135/93

    20 db Box Step overs 50/35 over 24/20

    10 sandbag over shoulder 150/100

    * Then, into post class depending your time . . .

    3 min on c2 bike hard

    1 min easy

    X 2-4 rds depending your time

  • Tuesday, 01.18.22
    #teammatetuesday

    A. Complex

    3 Hang Squat Cleans + 2 Split Jerks; drop. . 2 Clean and jerk as singles.
    Climbing to max, beginning sets at % and on clock, rest 2 min max . Later sets, can extend rest to 3 min max.

    18-20 min target time frame

    B. AMRAP 11

    11 wall balls

    11 cal row

    *modify up to heavy wall balls those looking for #’d challenge