• Friday, 052419 P

    Happy Friday!!

    #

    Performance:

    A1: Deadlift – 85% x (-1) x 3 sets

    A2. Superset working sets above with 3x broad high jumps

    *those not set on their 1 rep, disregard the % and hit heavy St of 8-10 lifts.

    B. 11 min amrap

    1.2.3.4.5 muscle up (ascending ladder each round)

    3 dB manmakers 50/35

    6 t2b

    12/9 cal bike

    #

    Post class:

  • Thursday, 052319

    Team Thursday

    – note FF, MM or FM teams

    – please make sure to have your partner ready for start of class. Let coach know.

    – if same gender team, one station only. One set of equipment pieces etc. (When necessary)

    #

    A. 0-10 min

    50/40 cal bike

    50 shoulder to overhead 155/103

    B. 10-20 min – alt rds 1:1 of,

    3 sqT cleans 155/103

    6 t2b

    9 box jump overs 24/20

    Rest 2- 3 min

    C. Afap

    100 dB snatch 50/35

    50 synchro abmat sit-ups (pass wb back forth)

    1000m row

    50 dB thrusters 50/35

    *10 min cap

  • Wed, 052219

    Announcements:

    • Weightlifting 101 returns tonight’s @630p. Join us !!
    • We have a few thin zip ups left at the gym. Price is $50, get while can.
    • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

    #

    Reverse sled drag. Great for post class!

    #

    All:

    A. OhS ; climb go heavy 6 rep for the day / Front SqT; also introduce tempo for front squats of 31X1

    B. MAP training

    Amrap 10

    10/8 cal row

    25’ DB front rack lunge 50/35

    5-7 strict HSPU / 2 wall walks

    25 DU / 50 Singles

  • Tuesday, 052119

    #getoutside – stay tuned for a list of dates / events coming to the CFF community.

    Announcements:

    • Weightlifting 101 returns this Wed @630p. Join us!
    • We have a few thin zip ups left at the gym. Price is $50, get while can.
    • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

    #

    All:

    A. Following coaches basic prep (prep for mobility / movement)

    @60-70% warmup

    3 rds

    21 / 16 cal bike

    21 wall balls (done as 8/7/6)

    21 t2b (done as 8/7/6) / or sit-ups

    21 kB swings 53/35 (done as 11/10)

    200run (light and running technique focused with nasal breathing)

    *some will modify to 15’s 10’s etc

    B. 4 rds

    3 heavy hang power clean

    :30 bike sprint

    :30 easy bike

    2 hang power cleans ^

    Rest 3 min between

    Post class:

    D. Becomplete

    1. Med ball wall throw. 5 reps each side x 3-4 sets each side

    2. Thoracic mobility : 5-7 min of opening

    3. Weighted Sorensen hold x :90. Rest 3 min x two sets

    4. Deadbugs x 15 reps x 3 setS

    5. Single arm walks (other arm in db front rack position) x 50′ each arm x 4-5 Sets each arm

    6. Crossover symmetry

    7. Accumulate 3 min in 3 different split positions

  • Monday, 052019

    Announcements:

    • Weightlifting 101 returns this Wed @630p. Join us!
    • We have a few thin zip ups left at the gym. Price is $50, get while can.
    • “Murph” is one week away. Pencil it in and join us at 9a! Team up or attack is as an individual

    Murph Prep Monday

    1 mile run

    30 clean and jerks 135/93

    20 bar facing burpees

    10 rds of “Cindy” (5 strict pull-ups, 10 pushups, 15 air squats)

    1k Row

    *modify accordingly and strict pullups

  • Saturday, 051819

    A. Clean and jerk: climb to heavy and working technique in 16 minute

    B. Afap

    1k row

    800m run

    8 rope climbs / 40 jumping pull-ups

    40 dB s to oh 50/35

    *modify accordingly