12.10.18 – 12.15.18

Monday, 12.10.18

CF GROUP

Warm up

3 rounds:

30 single unders

10 AS

5 burpees

 

With empty barbell:

5 HPC

5 FS

5 STO

5 thruster

5 back squat

5 BTN PP

5 BTN thruster

 

Back Squat:

In 15 minutes or less, establish a 7-RM Back Squat

Rest 3 minutes, and then…

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 5 reps @ Today’s 7-RM weight

 

WOD:

5RFT

9 BFB

7 hang squat cleans, 155/105 (55%)

5 box jumps, 30/24

 

BURN

With a running clock..

Minutes 0-16

5 RFT:

9 OTDB Burpees

7 DB hang squat cleans, 50/35

5 box jumps, 24/20

 

Rest until minute 18

 

Minutes 18-28

AMRAP 10

6 pull-ups

8 DB PP

10 alternating DB FR lunges

 

Rest until minute 31

@ minute 31

AMRAP 4

ME KBS, 50/36

 

 

Tuesday, 12.11.18

CF GROUP

Warm up:

Snatch warm up

 

Snatch

Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps
(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps.)

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

 

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch

 

WOD

AMRAP 10

6 CTB

8 DB PP, 50/35

10 DB FR Lunges, 50/35 (alternating)

 

CF LIGHT

Warm up:

With light DB

2 rounds:

5 HPC

5 FS

5 STO

5 thruster

30 singles/dubs

 

WOD:

For time:

30 TTB/sit ups

30 Alternating DB snatch, 50/35

30 lateral hops over DB

 

Rest 3 minutes

 

2 rounds for time:

15 TTB/sit ups

15 alternating DB snatch, 50/35

30 lateral hops over DB

 

Rest 3 minutes

 

3 rounds for time:

10 TTB/sit ups

10 alternating DB snatch, 50/35

10 lateral hops over DB

 

Remaining time, for quality

3-4 Rounds:

4 alternating Turkish get-ups

15 tuck crunches

20 hollow body rocks

 

 

Wednesday, 12.12.18

CF GROUP

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

 

Then,

Barbell warm up

 

Clean

Max

 

Wod:

EMOM 21

Minute 1: 15/10 cal row (or assault bike)

Minute 2: 15 wallballs, 20/14

Minute 3: 15 burpees

*Cut reps as needed

 

 

BURN

For time:

EMOM 21

Minute 1: 15/10 cal row (or assault bike)

Minute 2: 50’ sled push

Minute 3: 4 sand bag cleans/D-ball cleans

*Cut reps as needed

 

For time:

50 lungesters, 50/35 (lunge left, lunge right, thruster)

EMOM 4 burpees

 

If time permits:

:30 3-way plank x 4 rounds (no rest/transition)

 

 

Thursday, 12.13.18

CF GROUP

Warm up:

3 rounds

10 AS

5 inchworm walk outs (slow)

10 single leg DB/KB deadlift (light)

 

Deadlift

Three sets of:
Pause Deadlift x 10 reps @ 60%
(pause 2-3 seconds at the mid-knee and then continue to full hip extension)
Rest as needed

 

Wod

21-15-9

Power clean, 115/75

Thruster

 

Rest 3 minutes

 

15-12-9

Power clean, 135/95

Thruster

 

Rest 3 minutes

 

12-9-6

Power clean, 155/105

Thruster

 

CF LITE

Warm up:

Coach led

 

EMOM 12

Minute 1: 6/6 single arm DB thruster

Minute 2: 6 DB step over the box, 24/20

 

Wod

10-9-8…1

KB deadlifts

DB STO

 

Rest 3 minutes..

 

1, 2, 3…10

KB deadlifts

DB STO

 

 

Friday, 12.14.18

CF GROUP

Warm up

Barbellx2 (add weight second time through)

 

Clean

  1. Every two minutes, for 10 minutes (5 sets):
    Power Clean + Front Squat + Jerk
    (pause at receiving position of split jerk for 1-2 seconds before recovering)

*Build over the course of the 5 sets.

 

  1. Every two minutes, for 12 minutes (6 sets):
    Power Clean + Front Squat + Clean & Jerk

*Build over the course of the 6 sets.

*11 sets total – start light and build. After the 5th set you can drop down in weight and build back up or continue to build.

 

Wod:

For time:

50 lungesters, 50/35 (lunge left, lunge right, thruster)

EMOM 4 burpees

 

PM Only:

RT Birthday/Ugly sweater wod

12 RFT

2 muscle ups

2 power cleans, 225/155 (80%)

15 burpees

 

Saturday, 12.15.18

CF GROUP

With a partner…

21 Power Cleans, 135/95

15 Front Squats, 135/95

9 Push Jerks, 135/95

*follow the leader style… Athlete 1 does 21 PC, then athlete 2 does 21 PC…

 

Rest 3 minutes….

 

2 rounds:

14 Power Snatch, 155/105

28 TTB

200 Double-unders

28 TTB

14 Power Snatch, 155/105

 

Rest 3 minutes…

 

20 rope climbs

 

 

CF LITE

With a partner…

21 DB Power Cleans

15 DB Front Squats

9 DB Push Jerks

*follow the leader style… Athlete 1 does 21 PC, then athlete 2 does 21 PC…

 

Rest 3 minutes….

 

2 rounds:

30 DB hang clean and jerk

30 calorie row

200 Double-unders/singles

30 calorie row

30 DB hang clean and jerk

 

Rest 3 minutes…

 

20 rope climbs (200 ring rows)

 

Leave a Reply

Your email address will not be published. Required fields are marked *