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

WOD – Friday 16 June 2017

  • LIFESTYLE CHALLENGE STARTS:
    08h00: Body composition measurements.
    08h30: Nutrition discussion.
    09:00: Fitness test.

  • FITNESS TEST:
    3 Rounds for time:
    15 Thrusters 45/35kg
    15 Burpees

WOD – Thursday 15 June 2017

  • GYMNASTICS:
    Strict Toes to bar
    10 sets 0f 3-5 reps.
  • METCON:
    15 min AMRAP:
    12 power Snatch @ 35/25kg
    18 Box Jump Overs
    Rest 30 Seconds between Rounds
  • CFP LITE:
    15 min AMRAP:
    12 Kb swings
    18 Jumping squats
    Rest 30 Seconds between Rounds
  • CFP PERFORMANCE:
    4 Rounds not for time:
    5 Strict pull-ups + 5 pull-ups (butterfly or kip) + 5 chest to bar pull-ups (butterfly or kip) + Max rep Bar muscle ups
    then
    Max rep strict handstand push- ups + Max rep kipping handstand push-ups
  • CFP+:
    Kipping pull-up technique

WOD – Wednesday 14 June 2017

  • OLYMPIC LIFTING:
    Snatch Complex
    6 Sets @ 75% OF 1RM:
    1 Snatch High Pull + 1 Full Snatch + 1 OHS
  • METCON:
    “Karen”
    150 Wallballs for time 20/14lb.
  • CFP LITE:
    “Karen”
    150 Wallballs for time 14lb/8lb.
  • CFP PERFORMANCE:
    Strength Circuit
    Bent over Row 10-10-10-10 (70/50)
    Romanian Deadlift 12-12-12-12 (70/50)
    GHD Weighted Back Extentions 10-10-10-10 (10kg plate)
  • CFP+:
    10min EMOM:
    10 sec L-sits
    10min EMOM:
    Max free standing handstand hold

WOD – Tuesday 13 June 2017

  • STRENGTH:
    Back squats
    2-2-2-2-2-2 @ 82.5%
    Superset with good mornings 40/30kg
  • METCON:
    8min AMRAP:
    8 Hang Power Cleans 70/45kg
    6 Burpee overbar
    4 Bar Muscle Ups
  • CFP LITE:
    8min AMRAP:
    8 Kb swings 20/12kg
    6 Burpees
    8 Ring rows
  • CFP PERFORMANCE:
    8 Rounds
    25 Cal Row
    400m Run (1 Mile pace)
    Rest 3min
    *After every second round rest an additional 2 minutes for 5minutes total. The pace should increase every 2 rounds.
  • CFP+:
    Mobility class.