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

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Post Class:

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

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

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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

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

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.

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

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

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