Category: Uncategorized

Strength/Skill/Stability
EMOM 10:
1 Power Clean + Push Jerk
Then, 2-3 Minutes Rest, and 1 attempt at a max for the day.

Conditioning
5 Rounds for Time:
20 KB Swings (53/35)
50’ Goblet Lunge
*1 Min Rest between rounds
[Advanced: 70/53]

Midline
Alternating Tabata for 6 rounds (12 total intervals):
See-the-lights
Superman hold

Strength/Skill/Stability
Back Squat
1×6 @ 70%
1×6 @75%
1×5 @ 80%
1×4 @85%
1×3@90%

Conditioning
15 Strict Pull Ups
30 Front Squats
15 Strict Pull Ups
*5 Burpees EMOM, starting at 0:00
Choose your own loading

Auxiliary
10-8-6-4-2:
Weighted Dips (stationary handles)
*10 Straight Arm Banded Lat pull Downs between sets

Olympic
8 sets: 1 High Hang Snatch + 1 Snatch, climbing

Conditioning
20 Minute AMRAP:
400m Run
5 Dead lifts (275/205)
4000m Run
100′ Sled Push

Auxiliary
A) Dumbbell Bench Press x 8-10 Reps
B) Prone Banded Hamstring Curls x 10 Reps w/ 2 second hold @ flexion

Strength/Skill/Stability
a) Strict HSPU x 5-10
b) See The Lights x 12
c) Single Arm Bent Over Row w/DB or KB x 10
d) Ring Roll Outs x 10

Conditioning
250m Overhead Walking Lunges
50 Target Burpees

Auxiliary
Walking Sled Drag w/harness
5 Sets of 1 Minute

Olympic:
EMOM 10:
3 Push Press
Then, 2-3 minutes rest, and ONE attempt at a max for the day

Conditioning
CONDITIONING:
10-8-6-4-2 Full Cleans (Rx 135/85, Adv 155/105)
50-40-30-20-10 Double Unders (Advanced 100-80-60-40-20)
*Compare to 8/29/16

Auxiliary
3 Rounds
a) Strict GH Raises x 8-12 Reps
b) Banded Lateral Walk x 10m

Strength/Skill/Stability
Alt Em 15: 20 Mountain Climbers
10-15 Toes-2-Bar
3 Dead Lifts (heavier than last week)

Conditioning
2 Rounds:
20 KB Swing (70/53)
20 Shuttle run (50′)
20 Push Ups
20 Shuttle run (50′)
*Touch floor with hand every change of direction

Auxiliary
5 sets of Jerk Balance x 3-5 Reps, then
D-Ball Over Yoke x 20 Reps for time – Heavy

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

Olympic
8 sets of:
1 Snatch Balance + 1 Hang Snatch

Conditioning
3 Rounds:
11 Power Snatches (95/65)
22 Wallballs (20/14)
44 Double Unders
Compare to 11/27/17

Auxiliary
4 Sets:
Bench Press 8 Reps + 5-10 Plyo Push Ups
*Perform 8 reps on the bench, then move quickly (AND SAFELY) to the floor and immediately perform the plyo push ups, with an explosive “jump” at the top of each rep.

Strength:
1a) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3×8 Seated Dumbbell Shoulder Press

Conditioning:
10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats
Compare to 8/9/17

Intended Stimulus:  Develop capacity with a “heavier-than-normal” load.  Scale rounds before scaling load.  Slow down before scaling load.  The goal here is to get out of your comfort zone with loading.  It is understood that you will work more slowly, and with extended rest with the heavier loading.  For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.

15 Minute Soft Cap.

Cool stuff happening today:

1) Part I of our nutrition seminar at 7:30 PM. We’re calling it “Basics of Metabolism.”

2) Luis Garcia, who will be offering massage therapy here at CF, will will be around to give free 5-minute massages. This is a great opportunity to meet Luis and experience what he can offer.  Come meet Luis and make an appointment!

Strength/Skill/Stability:
Overhead Squat
10-8-6-4-2-1 Climbing

CONDITIONING:
1k Row, then
6 Rounds
6 Snatches (115/75)
6 Thrusters

Auxiliary:
EMOM 5:
10/7 Cal Row + 5 Burpees

Announcements:

1) don’t miss out on Part I of our nutrition seminar this Thursday at 7:30 PM. We’re calling it “Basics of Metabolism.”

2) we are starting a partnership with Luis Garcia, who will be offering massage therapy here at CFM. Luis will will be around on Thursday to give free 5-minute massages. Come meet Luis and make an appointment!

Strength/Skill/Stability
Alternating EMOM x 15:
Push Ups x 10-15 Reps (adv: Ring Push Ups)
Toes-2-Bar x 10-15 Reps
Dead Lift x 3 Reps

Conditioning
8 Minutes to climb the Ladder
3 Burpee-to-plate
50′ Plate Push
*Every round, add 3 burpees

Auxiliary
Bench Press: 100 Reps @135/85

Strength/Skill/Stability

Back squat:

Set 1: 8 @ 70%
Set 2: 8 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 80%+
Set 5: 5 @ 80%++

Conditioning

3 Rounds:
400m Run
25 Dumbbell Snatch
12 Strict Pull Ups

Open Gym from 8:00 – 10:00 AM.

Then, relax and eat at Anthony & Jen DeJager’s house. Come eat and hang out with your gym friends. Swimming optional.  1:00 – 5:00 PM. Ask a coach for directions.

Labor Day: Our hard working coaches will be taking the day off to spend time with family and friends.  You are invited to the De Jagers’ home for our annual CFM BBQ.  Ask a coach for directions.

Strength/Skill/Stability
4 Rounds:
a) Upper Body Sled Pull w/Rope x 60′
b) Front Squat x 5 Reps

Conditioning

3 rounds:
50 double Unders
30 sit ups
20 Hang Power Snatch (95/65)
10 Overhead Squats (95/65)

Auxiliary
Clean Pulls w/2 second pause @ front of knee: 4 sets of 3 reps, climbing

Labor Day BBQ: You are invited.  Ask a coach about details.

Strength/Skill/Stability
EMOM 16:
30 Seconds ME Alternating Med Ball Push-ups, Rest
30 Seconds ME Russian Twist, Rest
30 Seconds ME Shoulder Touches, Rest
30 Seconds ME V-Ups, Rest

Then, 4 Rounds:
a) Bench Press x 10 Reps
b) Farmer Carry x 150m

Conditioning
20 Burpee Box Jump Overs
30 KB Goblet Squats (70/53)
20 Burpee Box Jump Overs

Auxiliary
5 Minute Continuous walking Sled Drag – Heavy

Labor Day:  You’re invited to the DeJager home to hang out with decent people and eat good food.  RSVP at the gym so we know how much to cook.  

Olympic
15 Minutes to build to a heavy split jerk

Conditioning
15 Clean & Jerks (135/95)
800m Run
25 Strict Pull Ups (2 Minute Hard Cap for Pull Ups)
800m Run
15 Clean & Jerks
*Compare to 7/31/17
[Advanced: 185/125, C2B]

Auxiliary
3 Rounds:
a) Single Arm Bent Row w/ Dumbbell x 10 Reps
b) Banded Straight Arm Lat Pull Downs x 10 Reps
c) Downward Facing Reverse Flys x 10 Reps

Labor Day: Every CFM member is invited to Anthony and Jen DeJager’s house next Monday for a Labor Day party. Join us for BBQ, lawn games, swimming, and hanging out. Everyone is invited, so rsvp at the gym so we know how much food to cook.

Strength/Skill/Stability
Back Squat
1×8 @ 70%
2×8 @75%
1×6 @ 80%
1×6 @80%+

Conditioning
8 rounds:
250m run/row (alternate)
6 Thrusters (95/65)
6 Bar Facing Burpees
*16 Minute Soft Cap

Auxiliary
3 Rounds:
a) Farmer Carry x 150m
b) Strict GH Raises x 10
c) Shoulder Touches x 30+

Olympic

EMOM 10:

1 Squat Clean

Then, 2-3 Minutes Rest, and 1 attempt at a max for the day.

Conditioning:

30/25 Cal Row, Then
3 Rounds of
15 Toes to Bar
100’ Walking Lunge
then 30/25 Cal Row
Compare to 8/1/17

Auxiliary
3 Rounds:

A) Yoke Carry x 100′
B) See the Lights w/Plate x 20 Reps
C) freestanding handstand practice

Conditioning
600m Row
30 Wallballs (20/14)
30 KB Swings (70/53)
30 Walking Lunge W/ Plate OH
400m Row
15 Wallballs
15 KB Swing
15 Walking Lung w/ Plate OH
200m Row
*Compare to 4/6/18

Strength/Skill/Stability
3 Rounds:
A) Double Handle Bent Row x 10 Reps
B) Dumbbell Death March x 50′

Olympic
EMOM 12:

Even: 2 Hang Power Snatch
Odd: Weighted Plank x 30 seconds

Conditioning
Alternating Emom for 12 minutes:

a) 250m run
b) 10-15 Toes 2 Bar
c) Dumbell Shoulder to OH x 8 each side

then, at 14:00

40 dumbbell snatches for time

Auxiliary
a) 10-8-6-4-2 Bench Press, Climbing
b) Banded medial/lateral hip abductions x 10 each leg