WOD: 2/28/20

Strength
Death By Strict Pull-ups:
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in
volume.

Conditioning
AMRAP 17:
20 Alternating DB Snatches (50, 35) (total reps)
20 DB SA Push Press (50, 35) (total reps)
400 Meter Run
Rest 60s after each round
– Goal: Consistent effort throughout – use the 60s to regain your composure and adjust your pacing if
needed.

Extra Credit
Prone Lateral Raises, neutral grip: 3 x 30

WOD: 2/27/20

Strength
1) EMOM x 8:
Box Squat: 8 x 3 @moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box, NOT TALLER
– Wide Stance

2) Sumo RDL with bands pulling forward: 3 x 8
– challenging weight for all 3 work sets

Conditioning
For time:
100 Double KB Front Walking Lunges (53, 35)
– Goal: Complete sets of 10 for the entire workout with low rest intervals – shoot for sub 10:00.
10:00 Cap

Extra Credit 
Banded Hip Flexor Pulls: 4 x 15 each

WOD: 2/26/20

Strength
Skill Work: Choose something that needs work – this can be anything you’ve been struggling with.

Conditioning
”Rowing Randy”
For time:
2k Row
25 Power Snatches (75, 55)
1k Row
25 Power Snatches
500m Row
25 Power Snatches
– Goal: Big sets of snatches – 15+ reps without stopping. Consistent slower efforts on the rower.

Time Cap – 25:00

Extra Credit
Banded Glute Bridges: Tabata – 8 x 20s on/10s off.

WOD: 2/22/20

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
1) Farmer Carry: Max 120 Ft. Trips in 7:00
– Goal: AHAP – 8+ sets
2) Low Handle Sledpush: Max 120 Ft. Trips in 7:00
– add every other set
– Goal: AHAP – 8+ sets
3) Overhead + Front Rack Carry: Max 120 Ft. Trips in 7:00
– Goal: AHAP – 8+ sets
4) Wall balls: Max Unbroker sets of 15 in 7:00
– Goal: 4+ sets
Rx+ 30/20# Medball.
*Score today – what you ate for breakfast =)

WOD: 2/21/20

Strength
4 Rounds:

A) Strict Chin-ups: 4 x Max Effort -1 sets

B) Russian Twist: 4 x 30 seconds

C) Tempo Wall Climb: 4 x 1
5-10 second climb; 5-10 second hold; 5-10 second descent

Conditioning
For time:
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run after each completed round
– Goal: Beat time for last week by 60s – have a better plan of attack.
Rx+: Weight Vest
30:00 Cap

Extra Credit
3 Rounds:

DB Front Raise x 10-12

DB Reverse Flys x 10-12

WOD: 2/18/20

Strength
1a) Single Arm DB Bench Press: 4 x 6-8 ea
– slightly heavier than last week
1b) Inverted Rows: 4 x 10-15
– same as last week

Conditioning
4 Rounds:
16 DB Push Press – Single arm (50, 35)
16 Box Jumps w. step down (24, 20)
16 Toes-2-Bar
– Goal: Complete all work in 2 sets or less. This should be a fast pace workout – 80-85% effort.
Rx+: (20 Reps per movement) (135, 95) (Add 3/2 Ring Muscle-ups after each round) (Time Cap 20:00)
16:00 Time Cap

Extra Credit
1a) Reverse grip banded triceps pushdown: 3 x 25
1b) Dips: 3 x 10 (add weight if possible)

WOD: 2/17/20

TODAY’S SCHEDULE
8:00-9:00 AM: Skill Clinic – “Mastering the Jerk”
9:00-10:00 AM: Regular Class
3:30-4:30 PM: Regular Class

The skill clinic is for all CFM athletes who would like to attend – FREE!  Come join us for drills and skill work for mastering the push jerk and split jerk.  We will also spend some time on the clean, but primarily focused on fine-tuning your technique for the jerk.  Please RSVP at CFM so we can properly prepare for enough athletes.

Strength

Conditioning
AMRAP 10:
10 Russian KB Swing (70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal
rest breaks. KB weight choice should be heavy.

Extra Credit
1) Glute March x 5:00 max reps
2) 1 Mile Sledpull Powerwalk Carrying a Medball For time
– 1/2 BW on sled + 30-50# medball against stomach

WOD: 2/15/20

SCHEDULE ANNOUNCEMENT – This upcoming Monday, Presidents’ Day, we will have the following limited schedule:
8:00-9:00 AM: Skill Clinic – “Mastering the Jerk”
9:00-10:00 AM: Regular Class
3:30-4:30 PM: Regular Class

The skill clinic is for all CFM athletes who would like to attend – FREE!  Come join us for drills and skill work for mastering the push jerk and split jerk.  We will also spend some time on the clean, but primarily focused on fine-tuning your technique for the jerk.  Please RSVP at CFM so we can properly prepare for enough athletes.

Olympic
Work to a heavy double of Snatch or Clean

Conditioning
With a running clock with a partner:
0:00 – 15:00
5:00 AMRAP – Calorie Bike or Row
5:00 AMRAP – Wall balls (20, 14)
5:00 AMRAP – Calorie Bike OR Row
18:00 – 28:00
5:00 AMRAP – Curtis Ps (135, 95)
5:00 AMRAP – Power Clean + S2OH (135, 95)
*One person works at a time – split however desired. Score = total reps
– Goal: Have fun and come up with strategy to keep work output consistent. Barbell loading should be
light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.
Rx+:(Workout Ends with 5:00 AMRAP of Max Ring Muscle-ups after max PC/S2OH – 33:00 WOD)

WOD: 2/14/20

SCHEDULE ANNOUNCEMENT – This upcoming Monday, Presidents’ Day, we will have the following limited schedule:
8:00-9:00 AM: Skill Clinic – “Mastering the Jerk”
9:00-10:00 AM: Regular Class
3:30-4:30 PM: Regular Class

The skill clinic is for all CFM athletes who would like to attend – FREE!  Come join us for drills and skill work for mastering the push jerk and split jerk.  We will also spend some time on the clean, but primarily focused on fine-tuning your technique for the jerk.  Please RSVP at CFM so we can properly prepare for enough athletes.

APPAREL ANNOUNCEMENT – We’ll be taking pre-orders for the CFM St. Patrick’s Day shirt soon.  Stay tuned.

Stability/Strength
Alternating Tabata for 6 rounds of each:
A) Bus Drivers
B) V-Ups

Conditioning
For time:
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run after each completed round
– Goal: Start slow and progress from there – if no access to weighted vest complete without one. This
will be repeated against next Friday.
Rx+:(weight vest and Alt. Pistols)
Scaling: 20-15-10-5
30:00 Cap

Extra Credit
Banded Y-T-A-T: 3 x 10 each

WOD: 2/13/20

Strength
1) EMOM x 10:
1 Power Clean
Rx+:(Touch n Go heavy double)
– Goal: build to 85-90% of current 1RM in known

2) 1 1/4 Front Squat: 6 x 3

3) RDLs: 4 x 10
Rx+: (Glute Ham Raises)

4) AMRAP x 8:
Front Rack Walking Lunges – attempt max steps
* every time you stop complete 30s Elbow Plank Hold
– Goal: Complete 50+ reps
– Scaling: Dumbbell hold (each hand)

Extra Credit
Jerk Balance: 4 x 3
– Should not be overtly heavy. Focus on footwork and speed.  Can be done BEFORE class.

WOD: 2/12/20

Strength
Gymnastics Skill Work:
Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and
NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.

Conditioning
AMRAP 20 w. a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 65)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly

Extra Credit
1a) L-Sit Hold: 4 x 20s
1b) Side Plank w/hip pike: 4 x 30s

WOD: 2/11/20

Strength
1a) Single Arm DB Bench Press: 4 x 6-8 ea
1b) Inverted Rows: 4 x 10-15

Conditioning
4 Rounds of:
15 Toes-2-Bar
15 Calorie Row
15 Double KB Clean + Push Press (choice of weight)
Rest 60s after each round
– Goal: Focus on proper breathing today and controlling the heart-rate.

Extra Credit
1a) Reverse grip banded triceps pushdown: 3 x 25
1b) Incline DB Chest Flys: 3 x 10

WOD: 2/10/20

Strength
Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30
– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress

Conditioning
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should
feel similar to ”Fran” – loading should be light/fast.
Rx+:(115, 75)
7:00 Time Cap

Extra Credit
1a) Tempo Hip Extensions w/3 second hold @ top and 3 second descent: 3×12.
1b) Banded Pull-throughs: 4 x 15

WOD: 2/7/20

Strength
Bench Press: Build to a 2RM in 9 sets
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.

Conditioning
4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
9 Thrusters (115, 75)
*60s Active Recovery after each round – row, bike, or ski erg easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not
take longer than 2 sets.
Rx+:(End each round with 6/3 Bar Muscle-ups)

Extra Credit
1a) DB Hammer Curl: 3 x 10
1b) DB Upright Row w/External Rotation: 3 x 10