WOD – Friday 21 July 2017

  • OLYMPIC LIFTING:
    1 Power Clean + Push Jerk + 1 Full C+J
    6 sets @ 82.5%
  • METCON:
    10mins AMRAP:
    10 KB Snatch 24/16k 5R/5L
    10 HR Push Ups
    10 Box Jumps Overs
  • CFP LITE:
    10mins AMRAP:
    10 KB Swing
    10 Push Ups
    10 Box Jumps
  • PERFORMANCE:
    4 x 10 Double KB Bench Press (32/24)
    4 x 10 Single arm heavy KB bent over row
    4 x Max effort strict ring dips
    NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups

    Then

    20min EMOM
    1: 18/16 cal Row
    2: 6-10 Strict HSPU

WOD – Tuesday 18 July 2017

  • STRENGTH:
    Back Squat
    5-5-5-5-5 @ 85% of 1RM
  • METCON:
    For time:
    18-15-12-9-6-3
    Sumo Deadlift High Pull 40/30
    Overhead Squat 40/30
    Bar hop Burpees

    Time Cap: 12mins

  • CFP LITE:
    For time:
    18-15-12-9-6-3
    KB Sumo Deadlift High Pull 24/16
    Goblet Squat 24/16
    Burpees

    Time Cap: 12mins

  • PERFORMANCE:
    200m sprint every 2mins for 5 sets
    Rest 4mins
    200m sprint every 2mins for 5 sets
  • CFP+:
    Mobility class @ 6:30pm

WOD – Monday 17 July 2017

  • STRENGTH:
    Pause Push Press
    5-5-5-5-5 @ 75% of 1RM
    (Pause in front rack position for 3 seconds)
  • METCON:
    7min AMRAP:
    50 Medball sit-ups
    Max rep wallball

    Score is total wallballs

  • CFP LITE:
    7min AMRAP:
    50 Abmat sit ups
    Max rep air squats

    Score is total air squats

  • CFP PERFORMANCE:
    For time:

    15 Squat snatch (60/40)
    15 Deficit Strict handstand push ups (20kg plate each side)
    12 Squat snatch (70/45)
    12 Deficit Strict handstand push ups (20kg plate each side)
    9 Squat snatch (80/52.5)
    9 Deficit Strict handstand push ups (20kg plate each side)

  • CFP+:
    Practice double-unders / triple-unders

WOD – Tuesday 11 July 2017

  • STRENGTH:
    Chest to bar pull-ups
    3-3-3-3-3-3 weighted
  • METCON:
    15min AMRAP
    20 Toes to bar
    15 Overhead squats 60/40kg
    120 Double under
  • CFP LITE:
    15min AMRAP
    20 ABmat situps
    15 Overhead squats pvc
    120 Single skips
  • CFP PERFORMANCE:
    Deadlift
    3-3-3-3-3 @ 72.5% of 1RM
    3-3-3 @ 77.5% of 1RM

    NOTE: Slighlty heavier than last week

  • CFP+:
    Sled pushes
    20 x 10m
    Start light and after every 10m increase weight.

WOD – Monday 10 July 2017

  • STRENGTH:
    Front Squat
    2-2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    9min AMRAP:

    5 Wall Balls
    1 Strict Muscle Up
    10 Wall Balls
    2 Strict Muscle UIp
    15 Wall Balls
    3 Strict Muscle up
    Etc…

  • CFP LITE:
    9min AMRAP:

    5 Air squats
    2 Strict banded pull up
    10 Air squats
    4 Strict banded pull up
    15 Air squats
    6 Strict banded pull up
    Etc…

  • CFP PERFORMANCE:
    4 Rounds
    20 Cal row
    15 Chest to bar pull-ups
    REST 5min

    NOTE: This is max e ort each round with full recovery.

  • CFP+:
    Work on a weakness.

WOD – Friday 7 July 2017

  • STRENGTH:
    Press
    5-5-5-5-5 Kneeling Arnold Press 24/16kg
    Super set with 5 weighted push ups
  • METCON:
    8min AMRAP
    16 SGL arm OH KB Lunge 24/16
    12 HSPU
    16 Box Jump Overs
    *OH Lunge- 8R+8L
  • CFP LITE:
    8min AMRAP
    16 Lunges
    12 Push ups
    16 Jumping squats

  • CFP PERFORMANCE:
    6 Rounds
    30 cal Row
    Rest 1min between rounds

WOD – Thursday 6 July 2017

  • MOBILITY:
    15min Sretch
  • METCON:
    20min AMRAP
    600m Run
    7 Muscle ups
    * Every 100m is 1 rep
  • CFP LITE:
    20min AMRAP
    200m Run
    20 Ring rows
    * Every 100m is 1 rep
  • CFP PERFORMANCE:
    Deadlift
    5-5-5 @ 70% of 1RM
    3-3-3 @ 75% of 1RM
  • CFP+:
    Skin the cat practice

WOD – Wednesday 5 July 2017

  • OLYMPIC WEIGHTLIFTING:
    1 Rep Max Clean&Jerk
  • METCON:
    10min AMRAP:
    60 Wallballs
    40 Toes to bar
    20 Kb swings
  • TEAM METCON:
    15min AMRAP:
    120 Wallballs
    80 Toes to bar
    40 Kb swings
  • CFP LITE:
    10min AMRAP:
    60 abmat sit ups
    40 squats
    20 kb swings
  • CFP PERFORMANCE:
    4 x 10 Double KB Bench Press (32/24)
    4 x 10 Single arm heavy KB bent over row
    4 x max effort ring dips
    NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups

    Then

    20min EMOM
    1: 15-18 Thrusters (35/25)
    2: 6-10 Strict HSPU

  • CFP+:
    100 sit ups
    100 flutter kicks
    100 russian twists
    100 crunches

WOD – Tuesday 4 July 2017

  • STRENGTH:
    Strict Press
    2-2-2-2-2 @ 85% of 1RM
    5-5 @ 70% of 1RM
  • METCON:
    For Time: (CAP 7min)
    30/25 Cal Row
    30 Hang Squat Cleans 50/30kg
    30 Burpees over bar
  • CFP LITE:
    For Time (CAP 7min)
    30/25 Kb SDHP
    30 Goblet Squat
    30 Burpees
  • CFP PERFORMANCE:
    Aerobic capacity
    3 Rounds
    1km Run
    3min REST
  • CFP+:
    Handstand push ups

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%