WOD – Friday 30 June 2017

  • STRENGTH:
    Front Rack Box Step ups
    6-6-6-6-6-6 @ 60% of 1RM front squat
  • METCON:
    20min AMRAP
    400m Run
    10 Front Squats 85/55kg
    20 Toes to bar
  • CFP LITE:
    20min AMRAP
    400m Run
    10 Goblet squats 24/16kg
    20 Abmat situps
  • CFP PERFORMANCE:
    Deadlift
    5-5-5-5-5 @ 80%

WOD – Thursday 29 June 2017

  • STRENGTH:
    Bench Press
    2-2-2-2-2-2
  • METCON:
    4 Rounds:
    21 Wall Balls
    15 Pull Ups
  • CFP LITE:
    4 Rounds:
    21 Air squats
    15 Ring rows
  • CFP PERFORMANCE:
    Strength Circuit
    Bent over Row 4×10 (70/50)
    Romanian Deadlift 4×12 (70/50)
    GHD Weighted Back extension 4×10 (10kg plate)

WOD – Wednesday 28 June 2017

  • GYMNASTICS:
    Strict Muscle Up
    3-3-3-3-3-3-3
  • METCON:
    15 Min EMOM:
    2 Full Cleans
    Score Is Max Weight Lifted (15 x 2 x weight= Max weight lifted)

  • CFP LITE:
    15 Min EMOM:
    7 Goblet Squats
    As heavy as possible.

  • CFP PERFORMANCE:
    For time:
    30 Toes to bar
    30 Double KB shoulder to overhead 24/16
    30m Double KB front rack walking lunges
    30 Handstand Push ups
    30m Double KB front rack walking lunges
    30 Double KB shoulder to overhead
    30 Toes to bar
  • CFP+:
    15min EMOM:
    6 Turkish get-ups

WOD – Tuesday 27 June 2017

  • OLYMPIC LIFTING:
    1 Rep Max Snatch
  • METCON:
    10min AMRAP
    24 KB Snatch 24/16
    8 Burpees to target
    10m Handstand Walk
  • CFP LITE:
    10min AMRAP
    24 KB Swing 24/16
    8 Burpees
    10 Shoulder touches
  • CFP PERFORMANCE:
    3x400m Run@90% of 1 mile pace
    (Rest 2min)
    4x300m Run@90% of 1 mile pace
    (Rest 90 seconds)
    5x200m Run@90% of 1 mile pace
    (Rest 60 seconds)
  • CFP+:
    Mobility Class at 18:30!

WOD – Monday 26 June 2017

  • STRENGTH:
    Press
    3-3-3-3 Strict press @ 80% of 1RM
    7-7 Strict Press @ 65% of 1RM
  • METCON:
    3 Rounds:
    3min Clock
    Row 250m
    Max Rep Strict Pull Ups
    Rest 1 minute between Rounds
    Score = Total Strict Pull Ups
  • CFP LITE:
    3 Rounds:
    3min Clock
    Row 250m
    Max Rep Ring Rows
    Rest 1 minute between Rounds
    Score = Total Ring Rows
  • CFP PERFORMANCE:
    12min EMOM
    1 clean with 3 second pause below knees staright into clean pull + 1 Clean

    NOTES: This is a pause into a clean pull – not pause into a clean. Then followed by a drop – reset – clean

  • CFP+:
    Death by wallballs

WOD – Friday 23 June 2017

  • GYMNASTICS:
    Skin the cat
    2-2-2-2-2-2
  • METCON:
    For Time:
    150 Double Under buy in
    5 Rounds
    10 OH Barbell Lunge 50/35kg
    10 Bar Facing Burpees
    150 Double Under buy out
  • CFP LITE:
    For Time:
    200 single skip buy in
    5 Rounds
    10 OH Plate Lunge 20/10kg
    10 Burpees
    200 single skip buy out
  • CFP PERFORMANCE:
    For time:
    18-16-14
    Bar Muscle Ups
    Every break 100m medball carry

WOD – Thursday 22 June 2017

  • STRENGTH:
    Barbell Cycling (Practice EMOM)
    12 Min EMOM:
    0-3 mins- 3 High Pulls
    3-6 mins- 3 Muscle Snatch
    6-9 mins- 3 Power Snatch
    9-12 mins- 3 Full Snatch

    Weight stays the same throughout 12 mins.
    Must be light.
    Focus is on form.

  • METCON:
    “Daniel”
    50 pull ups
    400m Run
    21 Thrusters 40/30
    800m Run
    21 Thursters
    400m Run
    50 Pull Ups
  • CFP PERFORMANCE:
    6 Rounds:
    Every 5min:
    600m Run (80%-90% of 1 Mile pace)
  • CFP+:
    Overhead squat practice

WOD – Wednesday 21 June 2017

  • STRENGTH:
    Back Squat 1RM
    15 Mins to build to 1RM Back Squat
  • METCON:
    9min AMRAP:
    30 KB Front Squat 24/16kg
    20 T2B
    10 *Deficit HSPU
    *Deficit = 20/15 plates
  • CFP LITE:
    9min AMRAP:
    30 Air Squats
    20 Abmat sit ups
    10 Push ups

  • CFP PERFORMANCE:
    Clean (3 second pause above knees)
    3-3-3-3-3
    *Start @ 70% and increase each set.
    Focus on tightness in the pause position.
    Halting clean deadlift
    3-3-3-3-3 @ 90% of clean
    *Focus on tightness in the pause position.
    Speed clean pulls
    2-2-2-2-2 @ 80%-90% of clean
    *Focus on speed o the ground
  • CFP+:
    100 Abmat sit ups
    100 Flutter kicks
    100 Crunches
    Max plank hold

WOD – Tuesday 20 June 2017

  • METCON:
    15min AMRAP:
    400m Run
    15 Deadlift 100/70kg
    20 Wall Balls
  • CFP LITE:
    15min AMRAP
    400m Run
    15 KB Deadlifts 24/16kg
    20 Wall Balls
  • MOBILITY:
    15mins stretching
  • CFP PERFORMANCE:
    Strength Circuit
    Bentover Row 10-10-10-10 (70/50)
    Romainian Deadlift 12-12-12-12 (70/50)
    GHD Weighted Back Extention 10-10-10-10 (10kg plate)

  • CFP+:
    Mobility class @ 18:30.

WOD – Monday 19 June 2017

  • STRENGTH:
    Press Complex
    8 sets of:
    1 strct press + 1 push press @ 80% of 1RM Strict press
  • METCON:
    For Time (CAP 10min)
    21-15-9
    Floor press 80/50kg
    3-2-1 Legless Rope Climb
  • CFP LITE:
    For Time (CAP 10min)
    30-20-10
    Push ups
    20-10-5
    Ring rows
  • CFP PERFORMANCE:
    4 Rounds for time:
    25 Alternating KB Snatch (24/16)
    20 Cal Row
    15 Burpee box jump overs
    Rest 2min
  • CFP+:
    100 toes to bar
    *Every time you break perform 12 Kb swings 24/16kg