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.

WOD – Monday 12 June 2017

  • GYMNASTICS:
    6 mins max rep legless rope climb.

    Scale to Normal rope climbs or rope climb technique.

  • METCON:
    3 Rounds for time:
    800m Run
    40 Push ups

    18min Cap

  • CFP LITE:
    3 Rounds for time:
    800m Run
    40 Push ups

    18min Cap

  • CFP+:
    100 calorie row for time
  • CFP PERFORMANCE:
    Power clean
    3-3-3-3-3
    Start @ 70% and increase each set.

    Halting clean deadlift
    3-3-3-3 @ 90% of clean
    *Focus on maintaining tightness in the pause.

    Heavy clean pulls
    2-2-2 @ 100%- 105% of clean
    *Focus on maintaining tightness off the ground.

WOD – Friday 9 June 2017

  • STRENGTH:
    Strict Press
    3-3-3-3-3 @ 75% of 1RM
  • METCON:
    3 Rounds for time: (CAP 10min)
    18 KB Swings
    9 KB Burpee Box Step Overs 20/12kg
    200m Run

  • CFP LITE:
    3 Rounds for time: (CAP 10min)
    18 KB Swings
    9 Box Step Overs
    200m Run
  • CFP PERFORMANCE:
    Pendlay 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)
    Rowing intervals
    Every 3minutes for 5 Rounds 500m/400m Row

WOD – Thursday 8 June 2017

  • STRENGTH:
    Back Squat

    1-1-1-1-1 @ 90% of 1RM
    7-7 @ 75% of 1RM

  • METCON:
    7 Min AMRAP:

    3 Snatches (squat) 60/40kg
    1 Legless Rope climb

  • CFP LITE:
    7min AMRAP:

    3 Overhead squats 40/30kg
    7 Pull -ups

  • CFP PERFORMANCE:
    3 Rounds not for time:
    Max ring muscle ups + max ring dips
    30 Second hanging L-Sit
    100m Heavy farmers carry
    *This is for quality not time.
  • CFP+:
    Muscle-up technique.

WOD – Wednesday 7 June 2017

  • METCON:
    15 Min AMRAP
    60 Cal Row
    45 Toes to Bar
    30 Alt Pistol Squats
    15 Push Jerks 80/50kg
  • CFP LITE:
    15 Min AMRAP
    60 Cal Row
    45 Abmat situps
    30 Squats
    15 Push ups
  • MOBILITY:
    15mins Stretching
  • CFP PERFORMANCE:
    Squat clean
    3-3-3-3-3 (3 second pause just below knees)
    *Start @70% and increase each set. Focus on tightness in the pause position.
    3-3-3 Speed clean pulls @ 80%-90% of 1RM clean
    *Focus on speed o the ground
  • CFP+:
    3min max calorie row

WOD – Tuesday 6 June 2017

  • BARBELL CYCLING:
    9 Min EMOM:
    1 muscle snatch + 1 power snatch
    + 1 Full Snatch

    *Weight must be light to complete every round

  • METCON:
    3 Rounds for time:

    20 KB Snatch 24/16
    10 HR Burpees
    120 Double unders

    12min CAP

  • CFP LITE:
    3 Rounds for time:

    20 KB Swings 24/16
    10 Burpees
    200 Single skips

    12min CAP

  • CFP PERFORMANCE:
    30min AMRAP:
    400m Run (at 1 Mile pace)
    50 Sumo deadlift high pull (35/25)
    400m Run (at 1 Mile pace)
    25 Push-ups
    400m Run (at 1 Mile pace)
    *If calves are tight after todays BASE wod then you can row instead of run.
  • CFP+:
    Freestanding handstand practice

WOD – Monday 5 June 2017

  • STRENGTH:
    Pause Back Squats
    2-2-2-2-2 @80% of 1RM
    Pausing 3sec at bottom of squat
    Superset with weighted glute
    bridges 5 x 3 @50% of back squat working weight
  • METCON:
    7min AMRAP:
    70 Wall Balls
    35 Strict Ring Dips
  • CFP LITE:
    7min AMRAP:
    70 Air squats
    35 Push ups
  • CFP+:
    100 medball twists
    100 crunches
    100 flutter kicks
    100 scissor kicks
  • CFP PERFORMANCE:
    Find 1RM Full Clean

WOD – Friday 2 June 2017

  • MIDLINE:
    TABATA
    Side plank (alt sides each round)
    Rest 2min
    TABATA
    Decline plank (feet on plate)
  • METCON:
    16mins of 20secs on, 10secs off:
    20 KB Snatch 24/16
    15 Wallball SitUps
    10 C2B Pull Ups
    *Score total reps
  • CFP LITE:
    16min AMRAP:
    20 Kb swings
    15 abmat sit ups
    10 Ring rows
  • CFP PERFORMANCE:
    Front Squat
    3-3-3-3-3-3-3 @ 80%-85% of 1RM front squat
    NOTE: These are tempo front squats with 4 seconds down and straight back up.

WOD – Friday 2 June 2017

  • MIDLINE:
    TABATA
    Side plank (alt sides each round)
    Rest 2min
    TABATA
    Decline plank (feet on plate)
  • METCON:
    16mins of 20secs on, 10secs off:
    20 KB Snatch 24/16
    15 Wallball SitUps
    10 C2B Pull Ups
    *Score total reps
  • CFP LITE:
    16min AMRAP:
    20 Kb swings
    15 abmat sit ups
    10 Ring rows
  • CFP PERFORMANCE:
    Front Squat
    3-3-3-3-3-3-3 @ 80%-85% of 1RM front squat
    NOTE: These are tempo front squats with 4 seconds down and straight back up.

WOD – Thursday 1 June 2017

  • STRENGTH:
    Press
    Kneeling Single Arm Arnold Press
    5-5-5-5-5 (R+L) @ 24/16kg
  • METCON:
    10 Min AMRAP
    30 Double unders
    4 Pistols (2R+2L)
    30 Double unders
    8 Pistol Squats (4R+4L) Etc..
    *Increasing 4 pistols each round
  • CFP LITE:
    10 Min AMRAP
    50 single skips
    10 squats
    50 single skips
    15 squats
    *Increasing 5 squats each round
  • CFP PERFORMANCE:
    16min EMOM
    1:5 Bar muscleups+10box jumps
    2: 20/18 Cal row
    3: Max effort strict hand stand push-ups
    4: REST
  • CFP+:
    GHD hip extension technique