Category: Uncategorized

Strength
1a) Barbell Glute Hip Thrusts: 4 x 10
1b) Banded Lateral Walk: 4 x 30′ each direction

Conditioning
For time:
30 Front Squats (155, 105)
45 Bar Facing Burpees
Rx+:(185, 125)
8:00 Time Cap

Extra Credit
Banded Good mornings: 4 x 15
*Between sets complete 10 Hollow Rocks

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 =)

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

Strength
1 1/4 Front Squats: Build to a heavy 3 in 8 sets
– Goal: Exceed loading from last week by 5-10#s if you’re feeling good.

Conditioning
”Grace”
For time:
30 Power Clean + Jerks (135, 95)
6:00 Time Cap

Extra Credit
Banded Pull-throughs: 4 x 25

Conditioning
AMRAP 25 with a partner:
1k Row
30 Strict Pull-ups
30 Overhead Squats (95, 65)
– Split as needed; ONE rower per team.
Rx+:(C2B Pull-ups) (135, 95)

Extra Credit
Practice handstands or handstand walks for 5:00

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)

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

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)

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

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.

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

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

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

Olympic

Work to a heavy Snatch or Clean & Jerk from the Hi Hang Position

Conditioning
AMRAP 25 with a partner:
100 Calorie Row or Bike
100 Pull-ups
100 Burpees
100 Toes-2-Bar
– Goal: Have a plan on how to break sets. One person works – split evenly.
Rx+:(C2B Pull-ups)

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

Strength
Front Box Squat: Build to a heavy set of 5 in 6 sets
– use a parallel box – NOT HIGHER
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT

Conditioning
AMRAP 8:
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early. Deadlift weight should be moderate – at least 5 reps per set.
Rx+: (20 Alternating Pistols)

Extra Credit
Banded Glute Bridge: 4 x 10

Strength 
Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training
session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

Conditioning 
For total rounds:
10 Minutes:
Row 1k
then perform Max Rounds of Crossbody Carry x 120′
Rest 2:00
Then, from 12:00 – 22:00
Row 1k
then perform of Max Rounds of:
15 Wall balls
15 Hang Power Snatch
*Score = total rounds
– Goal: Find a pace that you can sustain for the entire workout, ramping up your intensity for the last 2:00.
Loading should be light for hang power snatches.

Extra Credit
– Worlds Greatest Stretch x 30s per pose

Strength
4-5 Rounds:

Double handle bent over row w/1 second hold @ top x 6 reps

Weighted sit-ups w/DBs x 10-12

Side plank x 30-40 seconds

Conditioning
3 Rounds:
15 pull ups
15 Push Press (135, 95)
50 Double Unders

12:00 Cap

Extra Credit
A)Banded Facepull-apart: 5 x 20 Reps
B) Standing front raise: 5 x 20

Strength
Squat Clean: Build to a 1RM for the day

Conditioning
BP Benchmark #1
AMRAP 7:
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.

Extra Credit 
1) Banded Ab Pulldowns: 4 x 15

2) Active Straight Leg Raises x 60s each

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
AMRAP 12 with a partner:
15 Power Snatches (115, 75)
15 Calorie Bike or Row
15 Toes-2-Bar
Rest 2:00
AMRAP 12 with a partner:
15 Power Cleans (135, 95)
15 Calorie Bike
15 Strict Handstand Push-ups
– Goal: One person works at a time – split work as needed. Go is to maintain a relatively high level of effort

Extra Credit
Banded Back Complex x 50 reps each movement