- MIDLINE:
5 x 20 second hanging L-sit
5 x 20 second plank
*Alternate movements
- METCON:
18min AMRAP:
400m row
21-15-9
Wallballs
Kb swings
- CFP PERFORMANCE:
7min Ascending ladder:
1 snatch + 30 double unders
2 snatches + 30 double unders
3 snatches + 30 double unders
Etc..
Snatches @ 60/40kg
- CFP+:
Bear complex
- STRENGTH:
Front squats
2-2-2-2 @ 85% of 1RM
7-7-7 @ 72.5% of 1RM
- METCON:
30-20-10
Handstand push ups
Hang power cleans 60/40kg
Burpees over bar
- CFP LITE:
30-20-10
Push ups
KB Swings
Burpees
- CFP PERFORMANCE:
3 Rounds:
50 Cal Row
50 Cal Assault bike
3mins rest
- CFP+:
Mobility class @ 18:30!
- STRENGTH:
Deadlift
3-3-3-3-3-3 @ 80% of 3RM
- METCON:
15min AMRAP
15 Front Squats 70/45kg
15Abmat situps
15m HS Walk
- CFP LITE:
15min AMRAP
15 Goblet squats 24/16kg
15 sit ups
15m bear crawl
- CFP PERFORMANCE:
7min AMRAP
Max snatches at 70/45kg
EMOM: 7 bar facing burpees
- STRENGTH:
Deadlift
3-3-3-3-3-3 @ 80% of 3RM
- METCON:
15min AMRAP
15 Front Squats 70/45kg
15Abmat situps
15m HS Walk
- CFP LITE:
15min AMRAP
15 Goblet squats 24/16kg
15 sit ups
15m bear crawl
- CFP PERFORMANCE:
7min AMRAP
Max snatches at 70/45kg
EMOM: 7 bar facing burpees
- STRENGTH:
Box Step Ups
5-5-5-5-5 @ 70% of 1RM Front Squat
- METCON:
For time:
42-30-18
Calorie row
21-15-9
Burpees over rower
- CFP LITE:
For time:
21-15-9
Calorie row
10-10-10
Burpees over rower
- CFP PERFORMANCE:
5 Rounds
2min on/ 1min off
200m Run
8 Burpee box jump overs
Max muscle ups in remainder of time
(Ring or Bar: Choose weakest)
NOTE: Ring or Bar: Choose weakest
- STRENGTH:
Box Step Ups
5-5-5-5-5 @ 70% of 1RM Front Squat
- METCON:
For time:
42-30-18
Calorie row
21-15-9
Burpees over rower
- CFP LITE:
For time:
21-15-9
Calorie row
10-10-10
Burpees over rower
- CFP PERFORMANCE:
5 Rounds
2min on/ 1min off
200m Run
8 Burpee box jump overs
Max muscle ups in remainder of time
(Ring or Bar: Choose weakest)
NOTE: Ring or Bar: Choose weakest
- METCON:
15min EMOM
1 Snatch + 2 OHS
Score = total weight lifted
*if failed attempt, must rest remainder of minute.
and does not contribute to score
- CFP LITE:
15min EMOM:
1 power snatch + 2 OHS
- MOBILITY:
20mins stretching
- CFP PERFORMANCE:
Back Squat
5-5-5-5-5 @ 75%
- CFP+:
Squat Clinic
- OLYMPIC WEIGHTLIFTING:
Barbell Cylcing
3 PowerCleans + 3STOH @ 75% of 1RM C+J
*Must be touch and go
- METCON:
For Time:
400m Run
50 Pull Ups
75 WallBalls
400mRun
- CFP LITE:
For Time:
400m Run
75 Ring rows
100 Air squats
400mRun
- CFP PERFORMANCE:
Strict Press
5×5 @ 75% (heavier than last week)
Accessory Work
4×8 Kettlebell Front Rack Bulgarian Split Squat (24/16)
4 x Max rep strict ring dip
- STRENGTH:
Front Squat
3-3-3-3 @ 80% of 1RM
7-7-7 @ 70% of 1RM
- METCON:
For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts 90/60
Hand release push ups
- CFP LITE:
For Time
10-9-8-7-6-5-4-3-2-1
Medball deadlift
Hand release push ups
- CFP PERFORMANCE:
Rowing intervals
1km Row
Rest 3min
1km Row (faster than previous)
Rest 3min
1km Row (Faster than previous)
