WOD – Tuesday 30 May 2017

  • PLYOMETRICS:
    5 Sets
    1 Set = 2 Box Jumps + 2 Broad jumps
    Resting 1 Minute Between rounds
  • METCON:
    24min AMRAP:
    800m Run
    37 Wall balls
    23 KB Clean and Jerks 16/12kg
  • CFP LITE:
    24min AMRAP:
    400m Run
    37 Air squats
    23 KB swings 16/12kg
  • CFP PERFORMANCE:
    4 Rounds not for time:
    10 x Seated KB Strict Press
    Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
    10 x Bench press @ 75%-77.5% of 1RM
  • CFP+:
    100 v-ups
    100 russian twists
    100 hollow rocks
    100 sit-ups

WOD – Monday 29 May 2017

  • STRENGTH:
    9 Min EMOM:
    2 Power Snatch @ 70% of 1RM
    Reps do not have to be touch and go.
  • METCON:
    5 Rounds for time: (CAP 15 min)
    10 Back Rack Lunge 70/45kg
    5 Bar Muscle Ups
  • CFP LITE:
    5 Rounds for time: (CAP 15 min)
    30 Walking Lunge
    15 Ring Rows
  • CFP PERFORMANCE:
    Snatch
    Find 1RM
  • CFP+:
    Hndstand walk practice

WOD – Friday 26 May 2017

  • STRENGTH:
    Tempo Back Squats
    3seconds down 1 up
    2-2-2-2-2-2 @ 75% of 1RM
  • METCON:
    7min AMRAP
    5 Power Snatch 50/35kg
    5 Front Rack Lunges 50/35kg
    5 Ring Muscle Ups
  • CFP LITE:
    7min AMRAP
    5 Kb swings 24/16kg
    5 Goblet squats 24/16kg
    5 False grip ring rows
  • CFP PERFORMANCE:
    16min EMOM
    1: 12 Chest to bar pull-ups + 30 double unders
    2: 12 Handstand push-ups + 30 double unders
    3: 10m Handstand walk + 1 legless rope climb
    4: REST

WOD – Thursday 25 May 2017

  • METCON:
    50-40-30-20-10
    Wallballs
    25-20-15-10-5
    Toes to bar
  • CFP LITE:
    50-40-30-20-10
    Air squats
    25-20-15-10-5
    Abmat sit ups
  • MOBILITY:
    Stretch for 10mins
  • CFP PERFORMANCE:
    Deadlift
    5-5-5-5-5 @ 80%-85% of your 1RM
    Then,
    5 Rounds
    Every 4mins:
    400m Run
  • CFP+:
    Work on a weakness

WOD – Wednesday 24 May 2017

  • STRENGTH:
    Push press
    3-3-3-3-3 @ 80%
  • METCON:
    For time:
    50/40cal row
    200m Farmers carry
    35 Handstand push ups
    200m Farmers carry
    20 Overhead squats 60/40kg
  • CFP LITE:
    For time:
    60/50 Kb sdhp
    200m Farmers carry
    50/30 Push ups
    200m Farmers carry
    30 Overhead squats (empty bar)
  • CFP PERFORMANCE:
    Snatch
    2-2-2-2-2
    2 second pause below the knee
    3-3-3 snatch pulls 110%
  • CFP+:
    Rope climb practice

WOD – Tuesday 23 May 2017

  • STRENGTH:
    Back squat
    1-1-1-1-1 @ 90%
    7-7 @ 72.5%
  • METCON:
    8min AMRAP:
    20 Kb front rack squats 24/16kg
    15 Kb swings 24/16kg
    10 Box jump overs
    *Swings must be unbroken
  • CFP LITE:
    8min AMRAP:
    20 Air squats
    15 Kb swings 16/12kg
    5 Burpees
    *Swings must be unbroken
  • CFP PERFORMANCE:

    4 Rounds not for time:
    10 Seated KB Strict Press
    10 Single arm KB Rows (10 each side) 32/20kg
    10 Bench press @ 75%-77.5%of 1RM
    NOTE: Rest as needed inbetween

  • CFP+:
    Double under / Triple under practice

WOD – Monday 22 May 2017

  • GYMNASTICS:
    Tabata Toes to Bar
  • METCON:
    Teams of 3:
    10min AMRAP
    10m sled push 50/30kg
  • CFP PERFORMANCE:
    Clean off blocks
    2-2-2-2-2
    Clean pulls
    3-3-3
  • CFP+:
    10min EMOM
    Max L-sits

WOD – Friday 19 May 2017

  • BARBELL CYCLING:
    3 Full Snatches
    1-1-1-1-1-1-1-1
    Moderate to light weight focusing on form
  • METCON:
    “Daniel”
    For Time
    50 pull ups 400m Run
    21 Thrusters 40/30
    800m Run
    21 Thursters 40/30
    400m Run
    50 Pull Ups
  • CFP LITE:
    For Time
    50 ring rows
    400m Run
    21 burpees
    800m Run
    21 burpees
    400m Run
    50 ring rows
  • CFP PERFORMANCE:
    Recovery
    15min-20min slow row OR stretch
    NOTE: Today’s BASE session contains a lot of pull-up/thruster volume so hit that hard and recover.

WOD – Thursday 18 May 2017

  • STRENGTH:
    Box squat
    3-3-3-3-3 @ 82.5% of 1RM
  • METCON:
    5 Rounds
    1min on/ 30sec off
    4 Front Squats 70/45kg
    Max rep Bar Facing Burpees
  • CFP LITE:
    5 Rounds
    1min on/ 30sec off
    15 Air squats
    Max rep Burpees
  • CFP PERFORMANCE:
    3 Rounds / Rest 2min after each round

    7 Deadlifts @ 70%-75% of your 1RM
    12 Ring Dips
    12 box jump overs
    Rest 5min total after last round

    3 Rounds/Rest 2min after each round

    7 Shouder to overhead @ 70%-75% of your 1 rep max
    14 toes to bar
    400m Run or 25 cal Row

  • CFP+:
    Toes to bar technique and drills

WOD – Wednesday 17 May 2017

  • GYMNASTICS:
    Handstand Holds
    Accumulate 3 minute free standing handstand hold
    Aim for as little sets as possible
    Scale to wall hold
  • METCON:
    Heavy Grace (CAP 15min)
    30 Clean and Jerks 80/50kg
  • CFP LITE:
    Grace (CAP 15min)
    30 Clean and Jerks 60/40kg
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds not for time
    10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with
    Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
    10 x Bench press @ 65%-70% of 1RM

  • CFP+:
    Burnout
    3min AMRAP
    Calorie row
    3min AMRAP
    Burpees
    3min AMRAP
    Calorie row