- MIDLINE:
Accumulate 50 Med Ball Sit Ups in Tabata Format
Alternate 20s Plank Hold
- METCON:
13 min AMRAP:
30 Double Unders
20 KB Snatch (10R+10L)
10 Hand Release Push Ups
- CFP LITE:
13 min AMRAP:
100 Single skips
20 KB Swings
10 Push Ups
- CFP+:
Overhead Squats
- CFP PERFORMANCE:
Buy in: 1200m row
Then 2 rounds:
19 calorie assault bike
87 double unders
7 rope climbs
Cash out: 1200m row
- STRENGTH:
Overhead Squat
8-8-8-8-8
- METCON:
For time:
3000m row
- CFP LITE:
For time:
2000m row
- CFP+:
Medicine ball clean technique
- CFP PERFORMANCE:
Gymnastics:
15 Strict HSPU
1min rest
13 Strict HSPU
45sec rest
11 Strict HSPU
30sec rest
9 Strict HSPU
15sec rest
7 Strict HSPU
- STRENGTH:
Power cleans
In 9 minutes establish a 5 rep max touch-and-go power clean.
- MECTON:
5 Rounds for time:
20 wall balls
10 hang power cleans 60/40kg
- CFP LITE:
5 Rounds for time:
20 wall balls
10 medball cleans
- CFP+:
Mobility class at 6pm!
- CFP PERFORMANCE:
Back squats
5min EMOM 5 reps @ 72%
- GYMNASTICS:
Bar muscle ups
3-3-3-3-3 (dead hang)
- METCON:
15min AMRAP:
12 box jumps
10m handstand walks
1 legless rope climb
- CFP LITE:
15min AMRAP:
12 jumping squats
10m bear crawls
8 ring rows
- CFP PERFORMANCE:
5 Rounds:
1min max Wallballs
1min max Dumbbell Snatch 20/15kg
1min max Calorie Row
1min rest
- STRENGTH:
Deadlift
3-3-3-3-3 @ 75% of 3RM
- METCON:
12 Min AMRAP:
4 Deadlifts 80/55kg
8 Toes to bar
12 Handstand push ups
- CFP LITE:
12 Min AMRAP:
8 Medball Deadlifts
8 Abmat sit ups
12 push ups
- CFP PERFORMANCE:
Mobility
*Target the lower back as there has been a lot of
pulling from the ground this week .
- METCON:
For Time:
100 DU
50 Hang Snatch 50/30kg
40 ABMAT Sit Ups
50 Single Arm OH KB Lunge
20 C2B Pull Ups
- CFP LITE:
For Time:
300 single skips
50 Medball cleans
40 Sit Ups
50 Walking Lunges
20 Ring rows
- MOBILITY:
Stretch for 15mins
- CFP PERFORMANCE:
9min AMRAP:
5 clean and jerks 60/40
10 Burpee box jump overs
30 Double unders
- CFP+:
Toes to bar technique
- STRENGTH:
Front Squat
10-10-10-10 @ 65-70% of 1RM
- METCON:
For Time:
200m Run
15 Jerks 70/45kg
9 Bar Facing Burpees
200m Run
12 Jerks
6 Bar Facing Burpees
200m Run
9 Jerks
3 Bar Facing Burpees
- CFP LITE:
For Time:
200m Run
20 Push ups
10 Burpees
200m Run
15 Push ups
10 Burpees
200m Run
10 Push ups
10 Burpees
- CFP+:
Rope climbs
- CFP PERFORMANCE:
4 x 8 Strict Press @65%-70%of 1RM
4 x 8 Barbell Bent over
4 x 8 strict pull-ups
- STRENGTH:
10min EMOM:
4 Hang power cleans
3 Front Squats
2 Shoulder to overhead
* Scale weight to enable unbroken rounds
- METCON:
For Time
15-12-9-6
Hang Squat Cleans 60/40kg
Ring Dips
- CFP LITE:
For Time
15-12-9-6
Medball cleans
Push ups
- CFP PERFORMANCE:
10min AMRAP:
5 Bar Muscle ups
16 DB Snatch 20/15kg
15 Cal Row
- CFP+:
Kipping pull ups
- GYMNASTICS:
4 rounds:
5 Strict toes to bar straight into 5 Kipping toes to bar
*Rest 1minute between rounds
- METCON:
15 min AMRAP:
9 Deadlifts 80/50kg
18 KB Swings
27 Unbroken Double Unders
- CFP LITE:
15 min AMRAP:
9 Medball deadlifts
18 KB Swings
27 single skips
- CFP PERFORMANCE:
Deadlifts
5-5-5-5-5 deadlift @ 75%- 80% of 1RM
- CFP+:
Handstand hold
