Back Squat Week1: 3 x 5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of Back Squat 1rm we just tested) Then… 12 min emom 1st min Sandbag Clean & Jerk 2nd min Toes to Bar Work at a threshold where you can maintain a number each round. CFWC Legends supporting
9 am- Olumpic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: 40 Minute Cap 25 Strict Pullups 50 Dips 75 Wall Balls 100 Med Ball Sit Ups Run 1 Mile Row 1000m Bike 50/35 Cal Ski 50/35 Cal Rachel G doing Wall Climbs
15 minutes to a heavy Clean & Jerk Then… Nasty Girls 3 Rounds 50 Air Squats 7 MU 10 Hang Power Cleans, 135/93
WWPF 50/50 DU Relay 60 Cal Row (partner hugs sandbag), 100/75 50/50 DU Relay 50 HSPU (partner holds HS/mix anyway) 50/50 DU Relay 40 Cal Row (partner hugs sandbag) 50/50 DU Relay 30 HSPU (partner holds HS/switch every 5) 50/50 DU Relay 20 Cal Row (partner hugs sandbag) 50/50 DU Relay 10 HSPU
Test 1RM Dead Lift: Then: For Time: 400 meter run Then: 21 -15 – 9 reps of: Wall Balls Box Jumps Sumo Deadlift Highpull (75/53) Push Press (75/53) Then: 400 meter run Post Loads and time to ZEN and COmments:
Cardio Junkie – 10 min AMRAP 30-20-10 Cal Bike Cal Ski Cash Out: Max Double Unders Strength Balance – 10 min AMRAP :10 sec Chin Over Bar holds, 20/14 20 Lateral Box Step-ups, Box Ht Above knee), 50/35 (1 Dumbbell) :30 sec Active Hang, 20/14 Mid-Line Mania – 10-1 Strict Toes Through Rings
15 Minutes to a Heavy Snatch Then…… Autumnal Chipper 10 Muscle Ups 20 Wall Climbs 30 Power Snatch 115/83 40 Burpee Box Jumps 24/20 800m Run
Test 1 rep Max Back Squat Then… 3 min AMRAP of Curtis P’s 95/63 2 min rest 3 min AMRAP of Curtis P’s 115/73 2 min rest 3 min AMRAP of Curtis P’s 135/93
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 100m Plate Pinch Carry 35s/25s 50 Sit Ups 200m Farmer Carry 70s/53s 40 Burpees 400m Run 30 Box Jumps 24/20 *Must Bike AND Ski 40/30 Cal at some point*
The Kat’s Meow 41 Push Press 95/63 41 Toes to Bar 41 Barbell Lunges 115/83 41 Ring Dips 41 Hang Cleans 135/93 41 Cal Row/Bike/Ski *Every 3 minutes perform 41 Double Unders, except if you are rowing, biking or skiing* Happy 41st birthday to Kat!!!
WWPF- 40 min cap 400m Sandbag Run, 100/75 (mix distance anyway) 2 Rounds 60 Synchronized Wall Ball Shots , 20/14 50 C2B Pull-ups (mix anyway) 40 Alt Target Burpees 400m Sandbag Run 1 Round 60 Synchronized SDHP, 70/53 50 Wt Push-ups, 45/25 (mix anyway) 40 Alt Box Jumps, 30/24 400m Sandbag
Over Head Squat 3-3-3 Then: 5 Rounds of: 21 Double Unders 15 KB Swings 53/35 9 Over Head Squats 95/63 Post Loads and Times to ZEN and Comments:
