CFF at Skydive New England : Sunday 09.15.19

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Fitness / Performance:

A. 21-15-9

Russian KB swing

Burpees

*7 min cap

B. Emom x 18 min

Minute 1: 15/12 cal row

Minute 2: 10 kB goblet squats

Minute 3: 40 singles + 5 strict pull-ups

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Into Post:

7 min row at 50-60%. Focus on.

Nasal breathing

Announcements:

1. Tomorrow (Sunday) – we have many folks from CFF skydiving at Sky Dive New England (Lebanon, Maine). From noon til sunset. We will be grilling and hanging out for the day. Everyone is welcome to come hang out, watch and maybe even jump! There’s still some spots left for the day.

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A. Clean x 3 + FS x 2 + Jerk ; to heavy in 18 min

B. Afap

20 / 16 cal bike

400m plate run 45/25

20 / 16 cal row

400m plate run^

A. Back SqT – 5RM

B. AFAP

15 strict Hspu / 5 wall walks

25’ DB front rack lunge 50/35

24 t2b / weights sit-ups

25’ DB front rack lunge

12 strict hspu / 4 wall walks

25’ DB front lunge

18 t2b / weighted sit-ups

35′ dB front lunge

9 strict hspu / 3 wall walks

25’ dB front rack lunge

12 t2b / weighted sit-ups

25’ db front rack lunge

– wall walks modified to DB strict press

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Becomplete:

1. Ghd back extensions : 3×15

2. Single arm ring row x 6/ each side x 4 sets each side

3. 10 minutes on “arms”. Typical biceps triceps mocmands.

4. Accumulate 2:00 in a bridge position

5. Accumulate 2:30 on it.

Team Thursday + Individual

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Team

A. Running clock

1 min max cal bike

1 min max t2b

1 min max synchro burpees

1 min max box jump overs must step down

1 min max cal bike

Rest 3-4 minutes

B. alt rds 1:1

Amrap 10

12 Russian kB 70/53

10/8 cal bike

8 ring dips / 8 push-ups

Rest 2-3 min

C. Afap

50 synchro DB box step up (1 dB each *like open) – 1 box per team – alt legs

150′ HS walk / 300′ bear crawl (in 25′ sections both)

450 Double unders / singles

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Individual:

A. Running clock

1 min max cal bike

1 min max t2b

1 min max burpees

1 min max box jump step overs

1 min max cal bike

Rest 4 (ish)

B. Amrap 5

6 ring dips

8/7 cal bike

10 russian kB

C. Emom x 9

Minute 1: 25-50′ HS walk

Minute 2: 12 dB box step overs (suitcase hold)

Minute 3: 45 DU

“Always Remembered”

Teams of 2: (individual workout below)

Announcements:

WL 101 is back! 6:30p tonight on side 2. Join us for an all new WL101 where we hit WL programming each with, with coach lead warm up and skill session, follow by WL workout / programming evening.

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Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs / variation

11 Bear Complexes (135/93)

Cash-Out: 2977 Meter Row

Bear Complex=

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

***modify bb to

1 power clean, 1 front squats , 1 push press , 1 front squat , 1 push press

***rope climb modification – per team ; options per coach on whiteboard

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Allie

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Announcements:

WL 101 is back! 6:30p Tomorrow on side 2. Join us for an all new WL101 where we hit WL programming each with, with coach lead warm up and skill session, follow by WL workout / programming evening.

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All:

A1. Hang Power Clean 5-5-5-5-5

A2. HS Support Hold :10-:20 seconds

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Conditioning:

Option 1:

Afap 21-15-9 .

Deadlifts 225/153

Box jump overs 24/20

*modify accordingly

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Option 2: (Start earlier).

Row Repeats:

300m x 3 rest 1 min

Rest 3 min after 5th

400m Row x 3; rest 1 min

Rest 2 minutes after 3rd,

500m Row x :; rest 1 min

* shooting for little faster splits than last week.

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