• Monday, 09.16.19 Fi/P

    CFF at Skydive New England : Sunday 09.15.19

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    Fitness / Performance:

    A. Power Snatch : every 2 min x 3

    Tng reps x 6-7 minutes

    * Heavy , but speed still focus

    B. Emom x 18 min

    Minute 1: 15/12 cal row

    Minute 2: 5 thruster 135/93-185/123 *ascend each rd where athlete can

    Minute 3: 20 DU + 10 c2b / pull-ups

    +

    Into Post:

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

    Nasal breathing

  • Saturday, 09.14.19

    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^

  • Friday, 09.13.19

    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.

  • Thursday, 09.12.19

    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

  • Wed, 09.11.19 “Always Remember”

    “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.

    //:

    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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  • Tuesday, 09.10.19

    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

    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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