WOD – Wednesday 20 December 2017

  • STRENGTH:
    Overhead Squat
    8-8-8-8
  • METCON:
    5 rounds:
    15 burpees
    15 box jump overs
  • CFP+:
    GHD Sit up technique
  • CFP PERFORMANCE:
    10 x 200m sprint
    Rest as needed

WOD – Tuesday 19 December 2017

  • STRENGTH:
    Strict pull ups
    6 sets of max unbroken reps.

    Increasing weight each set.
    *Immediately into tempo 5 DBL KB shoulder press (no prescribed weight)
    Tempo: 1 second up, 3 seconds down

  • METCON:
    “Grace”
    For time:
    30 clean and jerks 60/40kg
  • CFP LITE:
    For time:
    60 medball cleans 20/14lb
  • CFP PERFORMANCE:
    “Angie”
    100 pull ups
    100 push ups
    100 sit ups
    100 squats

WOD – Monday 18 December 2017

  • METCON:
    18min AMRAP:
    75 Double Unders
    25 KB Swings
    Max rep unbroken Wall Balls
  • CFP LITE:
    18min AMRAP:
    100 single skips
    25 KB Swings
    15 jumping squats
  • GYMNASTICS:
    10min EMOM:
    Opt 1: 1-3 Strict MU
    Opt 2: 3-6 MU
    Opt 3: 1-5 False Grip Pull ups
    Opt 4: 5-10 False Grip Ring Row
  • CFP PERFORMANCE:
    10 rounds:
    100m sprint
    Rest 90secs

WOD – Friday 15 December 2017

  • STRENGTH:
    Hang snatch
    2-2-2-2-2-2-2-2 @ 75%
  • METCON:
    12min AMRAP:
    8 single arm kettlebell overhead squat
    4 ring muscle ups
    12 calorie row
  • CFP LITE:
    12min AMRAP:
    8 goblet squats
    8 ring rows
    12 kb sumo deadlift high pulls
  • CFP PERFORMANCE:
    5 Rounds:
    Every 4mins
    30 Air Squats
    20/15 Calorie Row
    7 Clean and Jerks 60/40kg

WOD – Thursday 14 December 2017

  • STRENGTH:
    Single leg double DB/ KB deadlift 5×5 R+L
    (No prescribed weight)
    *Immediately into 3 single leg broad jumps (R+L)
  • METCON:
    7 Rounds for time:
    12 Box Jump Overs
    12 KB Swings
  • CFP LITE:
    7 Rounds for time:
    12 Broad jumps
    12 KB Swings
  • CFP+:
    Pull up technique
  • CFP PERFORMANCE:
    5k row for time

WOD – Wednesday 13 December 2017

  • METCON:
    For time:
    1.2k Run
    30 Pull Ups
    15 Front Squats
    30 Pull Ups
    15 Overhead Squats
    1.2k Run
  • CFP LITE:
    For time:
    800m run
    30 Ring rows
    30 squats
    30 Ring rows
    30 squats
    800m row
  • CFP+:
    Squat clean technique
  • CFP PERFORMANCE:
    Midline
    3 Sets, Not For Time:
    10 Glute Ham Raises
    20 GHD Sit-Ups
    10 Hip and Back Extensions
    20 Empty Barbell Good Mornings

WOD – Tuesday 12 December 2017

  • STRENGTH:
    Back squat
    10-10-10-10-10 @ 75% of 1RM
  • METCON:
    12min AMRAP:
    8 toes to bar
    12 back rack lunges
    8 handstand push ups
    24 double unders
  • CFP LITE:
    12min AMRAP:
    8 hollow rocks
    12 medball walking lunges
    8 push ups
    50 single skips
  • CFP+:
    Pull up technique
  • CFP PERFORMANCE:
    For Time:
    1500m Row
    150 Double Unders
    50 Calorie Assault Bike
    150 Double Unders
    1500m Row

WOD – Monday 11 December 2017

  • STRENGTH:
    Push press
    2-2-2-2-2 @ 75% of 1RM
    *Immediately into 5 push ups to a plate (Athletes will do a push up and ex-plode onto 2 plates set up either side of their hands
  • METCON:
    7min AMRAP:
    10 hang power cleans 50/35kg
    10 shoulder to overhead 50/30kg
    10 burpees over the bar
  • CFP LITE:
    7min AMRAP:
    10 kb swings
    10 kb push press (5 per arm)
    10 burpees
  • CFP PERFORMANCE:
    Gymnastic Complex
    7 Sets:
    1 Bar Muscle-Up
    2 Toes to Bar
    3 Chest to Bar Pull-ups
    2 Toes to Bar
    1 Bar Muscle-Up
  • CFP+:
    5 front squat techniques

WOD – Friday 8 December 2017

  • STRENGTH:
    8min EMOM:
    5 Front squats from the ground @ 65%
  • METCON:
    3 Rounds For Time:
    18 KB Snatch (9R+9L)
    9 Handstand push ups
    6 Burpee Bar Muscle Up
  • CFP LITE:
    3 Rounds For Time:
    18 KB Swings
    9 Seated KB press
    6 Burpee Box jump overs
  • CFP PERFORMANCE:
    Accumulate 150 Cal Row
    1: Max efort Cal Row
    2: 15 Wall-balls
    *You will work on accumulating 150 cals on the rower in an emom fashion. Odd minutes Max cal row until you reach 150 cals. Even minutes 15 wall-balls and rest remainder of the minute.

WOD – Thursday 7 December 2017

  • JACK BERRY:
    26min AMRAP:
    28 calorie row
    10 ground to overhead 70/50kg
    17 burpee box jump overs