Holiday Throwdown – Events 1 and 2

If you are not signed up with a partner for the Holiday Throwdown – you should be! It is a fun community event.

If you are signed up for the Holiday Throwdown – you have until the end of Thursday this week to coordinate a time with your partner during regular gym hours to complete the first 2 events. The events are posted on the white board at CFM. Coaches will be there all week to explain and demo the workouts and ensure you have a judge.

Holiday Throwdown Events 3,4 & Finals. Saturday Dec 5th, Athletes arrive by 8:30 am. Event starts 9 am promptly to approximately 1 pm.

Regular Programming

STRENGTH
ON A 15:00 RUNNING CLOCK…
3×5
Front Squat*

*Heavy for all Sets.

WORKOUT
12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders

(Score is Time)

Friday Program – No 5:30 am Class

STRENGTH

ON A 12:00 RUNNING CLOCK…
4×5
Front Squat*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

BENCHMARK WORKOUT
“CLEARANCE SALE”

3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Wednesday Strength & Conditioning

STRENGTH
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats

*Increase weight every other round. Keep weight moderate.

Workout

“CORNUCOPIA”

FOR TIME
50/40 Cal Bike
50 Overhead Medball Sit-ups (20/10)
50 Forward Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Overhead Medball Sit-ups
50 Step Back Lunges
50/40 Cal Bike

-Time Cap 26:00-

(Score is Time)

Tuesday Strength & Conditioning

 

STRENGTH
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

WORKOUT
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
15 American KB Swings (53/35)|(35/25)
24 Double Unders

-Rest 1:00 – repeat….

AMRAP x 7 MINUTES
8 Deadlifts
15 American KB Swings
24 Double Unders

(Score is Rounds + Reps)

Wednesday Workout

For Time: (11 min cap)

RX
30 Second Wall Sit
15 Wall Balls (20/14) (10 ft/9ft)
30 Second Wall Sit
15 Walls Balls
30 Second Plank
15 Burpees to Plate (colored oly plates)
30 Second Plank
15 Burpees to Plate
30 Second Bar Hang
15 Pull-ups
30 Second Bar Hang
15 Pull-ups

Scaled
30 Second Wall Sit
15 Wall Balls (20/10) (9 ft/9 ft)
30 Second Wall Sit
15 Walls Balls
30 Push-up Plank
15 Up-Downs to Plate (colored oly plates)
30 Push-up Plank
15 Up-Downs to Plate
30 Second Bar Hang
15 Ring Rows*
30 Second Bar Hang
15 Ring Rows*
*Bottom or rings measure to athlete wrist, Feet must be directly under free hanging rings

Rest 5 mins….

8 min running clock – 5 attempts at a Heavy 1 rep Hang Power Clean

Score is weight.