• Thursday, 02.02.23
    #teamthursday

    Team

    A. Amrap 12 – 1:1

    150m row

    10 kb swings 70/53

    5 bbjo 24/20”

    B. “Chipper”

    5000k c2 bike (alt ever 500m)

    250’ db front rack lunge 50/35’s

    50 synchro wb abmat sit-ups

    25 synchro db burpee DL 50/35’s

  • Wed, 02.01.23

    WLW !!!!!

    A. Clean & Jerk Wave

    3.2.1.3.2.1.3.2.1

    *superset wave sets with 10 ghd sit-ups

    – not to exceed athletes capacity with volume. See coach for advice / tips.

    **aerobic piece to warmup + bb skill build out.

    ///

    Post class:

    1 min runner

    1 min ski

    20 wall balls

    Rest 1 min x 4-5 rds

  • Tuesday, 01.31.23
    Greetings from Tahoe CFF

    A. Back Squat

    3 x 9 @70%

    2 x 7 @75%

    1 x 5 @80%

    B. Emom x 15

    Min 1: 7-10 burpees + 10 c2b / pull-ups

    Min 2: 18/14 cal row

    Min 3: rest

  • Monday, 01.30.23

    A1. TnG Power Clean x 4

    A2. Seated box jump x 3

    A3. 1-2 rope climbs

    **legless for those with ability

    *18 min

    B. Afap

    1k c2 Bike

    50 kb swings 53/35

    100 double unders

    1k c2 bike

    50 db snatch 50/35

    100 double unders

  • Sunday, 01.29.23

    WL @9:30a

    A. Tall hang squat clean skill session. 12-15 min.

    – Timing. Footwork

    B. Heavy 3 rep squat clean w/ :2 pause below knee on way up.
    – Drop between reps. Quick set up etc

    ///

    Fitness @10:45

    @10:45
    5 min c2 – constant
    5 min row – :40/:20

    5 min c2:
    1 min hard :20 easy / :40 hard
    1 min :10 easy / :10 hard
    1 min :30 easy / :30 hard
    1 min :10 easy / :50 Go

    Amrap 8
    5 pushups
    10 alt box step ups
    15 hollow rocks

    Emom x 8
    Min 1: :40 shuttle runs
    Min 2: banded side steps

    Bodybuilding: remainder time
    Supersets of
    A1. 5 db muscle clean + oh
    A2. 10 db dual bent over rows
    A3. 16 alt db curls
    A4. 20 banded tricep ext
    A5. 10-15 core exercise

  • Saturday, 01.28.23

    Team

    Amrap 11- 1:1

    3 bbjo

    10/8 cal c2 bike

    12 wall balls

    Rest 2-3

    2 rds

    1500m row (alt every 250)

    50 db box step overs 50/35’s