12.17.18 – 12.22.18

Monday, 12.17.18

CF GROUP

Warm up

Tabata 4 rounds each mvmt:

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:

  1. In 15 minutes or less, establish a 4-RM Back Squat

Rest 3 minutes, and then…

  1. Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 4 reps @ 90% of today’s 4-RM weight

 

 

WOD:

AMRAP 8

4 Bar Muscle Ups

12 Wall Balls

50 Double Unders

 

BURN

Warm up

3 rounds

Row 200m

10 Box Step ups

5 Push ups

 

EMOM 30

Min 1- 15/12 Cals or Rower or 12/10 Cals on Assult Bike

Min 2-10 Burpee Box Jump Overs

Min 3- Rest

Then

 

EMOM 9

Min 1-12 V ups

Min 2-20 Russian Twists

Min 3-20 Knee to elbow planks

 

Tuesday, 12.18.18

CF GROUP

Warm up:

Snatch warm up

 

Snatch

  1. Every 90 seconds, for 6 minutes (4 sets):
    Snatch + Hip Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

  1. Every 90 seconds, for 9 minutes (6 sets):
    Snatch x 1 rep

Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session

 

 

WOD

5 RFT

10 Power Snatches 95/65

14 Pistols

 

CF LIGHT

Warm up:

With light DB

2 rounds:

5 HPC

5 FS

5 STO

5 thruster

30 singles/dubs

 

WOD:

 

10 DB Burpee Deadlifts

Then

10 DB Burpee Deadlifts

25 Push ups

Then

10 DB Burpee Deadlifts

25 Push ups

50 foot walking lunges with weights

Then

10 DB Burpee Deadlifts

25 Push ups

50 foot walking lunges with weights

75 Sit ups with one of the dumbells or without

Then

10 DB Burpee Deadlifts

25 Push ups

50 foot walking lunges with weights

75 Sit ups with one of the dumbells or without

100 Dumbell Squats (can be front rack or just hold one)

 

 

 

Wednesday, 12.19.18

CF GROUP

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

 

Then,

Barbell warm up

 

Clean

Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%

 

 

Wod:

4 RFT

12 TTB

12 Thrusters 115/75

12 CTB

12 Box Jumps

 

 

BURN

 

Coach lead warm up

 

For time:

200 Foot Farmers Carry (up and down the floor twice) Pick Kettle Bells that are challenging.

15 Sand Bag Cleans

30/20 Cal Row

15 Sand Bag Cleans

200 Foot Farmers Carry

 

AMRAP 15

4 Right arm clean and press

4 Left arm clean and press

8 burpees

 

 

Thursday, 12.20.18

CF GROUP

Warm up:

3 rounds

10 AS

5 inchworm walk outs (slow)

10 single leg DB/KB deadlift (light)

 

Deadlift

Four sets of:
Pause Deadlift x 10 reps @ 62.5%
(pause for 2-3 seconds at mid-patella, then continue to pull to full hip extension)
Rest as needed

*Note the change from 3 to 4 sets*

 

Wod

EMOM 18

Min 1- 15/12 Cals or Rower or 12/10 Cals on Assult Bike

Min 2-10 Burpee Box Jump Overs

Min 3- Rest

 

 

 

CF LITE

Warm up:

Coach led

 

For time:
20 Alt DB Snatch
30/20 Calories, Bike
20 Alt DB Snatch
4 Rounds:

21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Push-ups

For time:
20 DB Front Squats
300 Single Unders
20 DB Front Squats

*Rest 5 minutes between workouts.

 

 

Friday, 12.21.18

CF GROUP

Warm up

Barbellx2 (add weight second time through)

 

Clean

Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Push Jerk

 

Build to today’s heavy over the course of the eight sets.

 

WOD

21 Push Press 155/105

100 Double Unders

15 Push Press 155/105

75 Double Unders

9 Push Press 155/105

50 Double Unders

 

 

Saturday, 12.22.18

CF GROUP

With a partner…

 

AMRAP 15

1 Round of DT (12 Deadlifts, 9 HPC, 6 PJ 155/105)

1Round of Cindy (5 pull ups, 10 push ups, 15 Air Squats)

Partner A does one round of DT and Cindy, then switch, and repeat

 

Rest 5 min

 

6 RFT (partners can break up reps as needed)

30 DB Snatches 50/35

30 TTB

 

Cash Out-100 Thrusters 135/95

 

CF LITE

With a partner…

 

AMRAP 15

1 Round of

12 DB Front Squats

9 DB HPC

6 DB PP

Plus…

1Round of Cindy (5 pull ups, 10 push ups, 15 Air Squats)

Partner A does one round of DB ish DT and Cindy, then switch

 

Rest 5 min

 

6 RFT (partners can break up reps as needed)

30 DB Snatches 50/35

30 Knee to Elbow

 

Cash Out- DB 100 Thrusters 135/95

 

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