WOD – Friday 22 September 2017

  • 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

WOD – Friday 22 September 2017

  • 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

WOD – Thursday 21 September 2017

  • 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

WOD – Thursday 21 September 2017

  • 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

WOD – Wednesday 20 September 2017

  • 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

WOD – Tuesday 19 September 2017

  • 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

WOD – Monday 18 September 2017

  • 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)

WOD – Wednesday 13 September 2017

  • OLYMPIC WEIGHTLIFTING:
    1 Rep max Clean&Jerk
  • METCON:
    For time:
    30-20-10
    Thrusters 50/30kg
    Pull ups
    Abmat sit ups
  • CFP LITE:
    For time:
    30-20-10
    Wallballs
    Ring rows
    Abmat sit ups
  • CFP PERFORMANCE:
    12min EMOM:
    1: 15/17 Cal Row
    2: 10 Handstand pushups + 1 Legless Rope Climb
    3: 10 TTB + 8 Pistols

    Then

    Clean Pulls
    4-4 @ 110% of 1RM

  • CFP+:
    Snatch balance

WOD – Monday 11 September 2017

  • STRENGTH:
    Tempo Front Squat
    2-2-2-2-2-2 @ 80% of 1RM
  • METCON:
    Donny
    21-15-9-9-15-21
    Deadlifts 100/70kg
    Burpees
  • CFP LITE:
    Donny
    21-15-9-9-15-21
    Medball deadlifts
    Burpees
  • CFP+:
    GHD Sit-ups
  • CFP PERFORMANCE:
    Today is a lot of volume, so no PERFORMANCE training.
    Get some mobility done.

WOD – Thursday 7 September 2017

  • METCON:
    10 rounds for time:
    200m Run
    1 Legless Rope Climb
  • CFP LITE:
    10 rounds for time:
    200m Run
    10 ring rows
  • MOBILITY:
    20mins stretching
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat
    4 x Max effort strict ring dip Barbell Benchmark
    For Time:
    30 Snatches 60/40kg
    NOTE: Full snatch
  • CFP+:
    Squat clean techniques