• 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

  • Sunday, 05.24.20

    Sunday MOVE with coach Janelle !

    8a Zoom

  • 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