Strength –
Front Squat 4×6 @80%

Conditioning
5 Rounds for Time:
5 Lateral Burpees
10 Shoulder to Overhead (115/75)
15 Ab Mat Sit Ups

Happy Friday!!

This will be our last week of the deadlift cycle. Maintain your GREAT form and get after it today!

Strength –
Deadlift 3×6, Climbing

Conditioning –
8 Minute AMRAP, +1 Clean Ladder

20 Double Unders
1 Full Clean (185/125)
20 Double Unders
2 Full Cleans
20 Double Unders
3 Full Cleans
etc.

Strength – Find a 3RM Bench Press

Conditioning
250 Meter Run, 25 Wallballs (20/14)
250 Meter Run, 25 Power Cleans (135/95)
250 Meter Run, 25 Pull Ups
250 Meter Run, 25 Power Cleans
250 Meter Run, 25 Wallballs

Strength – Split Jerk Practice
*We are focussing on technique today. Have a coach help you pick ONE thing to focus on, and do that WELL today. Go as heavy as you like without sacrificing form.

Conditioning
With a Partner, AMRAP 20
20 Thrusters (95/65)
20 Box Jumps (24/20)
20 Toes to Bar
20 Cal Row
20 Burpee over Partner

Strength – 6×2 Strict Press + 4 Push Press, Climbing

Conditioning
3×4 Min work, 4 Min Rest

4 Min
400 Meter Run
40 Double Unders
Max Power Snatches (75/55)

4 Min
400 Meter Run
40 Double Unders
Max Burpees

4 Min
400 Meter Run
40 Double Unders
Max Cal Row

Strength –
Front Squat 3×10 @ 70% ++

*This is our 3rd and final week of 10s! We want you to increase weight from last week. This WILL be hard. Trust the process!

Conditioning
10 Minute “Cindy” AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Deadlift 3×8 @ 70% +

Conditioning:
Teams of 3:

100 Calorie Row, 100 Power Cleans (115/75), ADVANCED(135/95)
100 Calorie Row, 80 Push Jerks
100 Calorie Row, 60 Front Squats
100 Calorie Row, 40 Clusters

Strength:
A) Bench Press 10-8-6-4-2
B) Bent Over Kb Row 4×8 Each Arm
C) Pull Up Negatives 4×4, 3 second descent (Adv: 5 sec)

Conditioning:
3 Rounds for Time
10 Kb Snatches (53/35)
15 Wall Balls
30 Double Unders
400m Run

Wednesday 13
Strength:
EMOM 10, Climbing
2 Power Cleans + 1 Jerk

Conditioning:
10 Min AMRAP
5 Chest 2 Bar Pull Ups
10 Box Jumps
15 Push Ups
20 Ab Mat Sit Ups

Strength:
20 Min to Work on 3-Position Power Snatch
*High hang, hang, floor

Conditioining:
For Time
1000m Row
250m OH Walking Lunge (PVC pipe)

Front Squats
3×10 @ 70% +
Your sets should be ACROSS today (same weight for all working sets) and HEAVIER than your sets last week!

Conditioning:
8 Min AMRAP
8 Shoulder to Overhead (115/75)
8 Pistols (Alternating, 4 each leg)
8 Bar Facing Burpees

Deadlift
3×8 @ 70% of 3Rep

Conditioning:
With a Partner-
6k Row, switch every 300m

Auxiliary:
A) 3×16(8 each leg) Front Rack Walking Lunges
B) 3x 20 seconds ring push ups

Strength:
Work to a heavy 3 Rep Push Jerk

Conditioning:
3×3 Min AMRAP
*3 Min Rest between Each

9-6-3
Wall Balls (20/14)
Pull Ups, Then…

1) Max Effort DUs
2) Max Burpees
3) Max Cal Row

Auxiliary: 5×5 Back Squats, Climbing. Use Chains or bands if available

Strength:
1a) 3×100’ Yoke Carry
1b) 3×15 GHD Sit Ups

Conditioning:
50 Dumbbell Snatches (50/35)
40 Box Jumps
30 DB Goblet Squats
20 Dumbbell Shoulder to Overhead (10 each arm)
10 Handstand Push Ups

Strength:
Front Squat
3×10 @ 70%
*PLEASE trust the process! Use your front squat number from last week to determine percentages!

Conditioning
AMRAP 15
50 Double Unders
15 Hang Full Cleans (115/75)
10 Bar Facing Burpees

8am and 9am Classes ONLY
Team WOD – Teams of 4, Deck of Cards with:
Pull Ups
Box Jumps
Wall Balls
KB Swings

Heats going off at 8am and 9am.

*Open gym/lifting on kid’s side of the building

DON’T FORGET! Labor Day BBQ on SUNDAY!

Also, on MONDAY we will be observing Labor Day with a limited schedule; we will ONLY be open from 8am-10am, with team WODs kicking off at 8am and 9am. Anyone wishing to lift or do accessory work is welcome to use the CFM kids side 🙂

Strength:
Work to a near maximal 3 Rep Dead Lift

Conditioning
For Time:
21-15-9
Front Squat (95/65)
Push Press (95/65)
Lateral Burpees

*We rarely emphasize deadlifts, but we’re going to start a cycle of strength building with the deadlift for the next 8 weeks. It is important to realize that increased capacity in the deadlift is an indicator of a comprehensive fitness regimen, but we want to exercise proper discretion in choosing load. There are absolutely zero long-term benefits to pulling a heavy deadlift with less-than-perfect mechanics. A stable midline is the priority over load, speed, or reps.

Conditioning
Teams of 3:
400m Plate Carry (25/15, two plates per team)
100 Power Cleans (95/65)
400m Plate Carry
75 Power Snatch
400m Plate Carry
50 SDHP
400m Plate Carry
25 Overhead Squats
400m Plate Carry

*The plates teams carry on the run are the same that will be used on the bar. Teams must load and unload their bars before and after each movement.

LABOR DAY BBQ. This Sunday. 3pm-7pm. Bring a side and drink. We got the other stuff!

Sign up on the whiteboard at the gym!!

WOD

Strength:
EMOM 8
1 Power Snatch + 2 OHS

3 Min AMRAP, 4 times, with 3 Min rest between
20/16 Cal Row
12 Burpees
Max Effort Thrusters (95/65)

Auxiliary/Extra Work
3×10 of each movement
A) HSPU
B) Weighted Hip Extension
C) Strict Pull Ups

YO. Sign up of the Labor Day BBQ Party!! Sunday from 4pm-7pm. Swimming, spike ball, Can-jam, and other tomfoolery. You bring a side and a drink, we smoke the meats. It’ll be a DeJager’s house, so please let us know if you’ll be coming!

WOD

Strength:
Work to a Heavy Complex –
2 Hang Cleans + Jerk

For Time:
12-9-6
Kettlebell Swings (70/53)
Toes to Bar

Then,
800 Meter Run, then

6-9-12
Kettlebell Swings (70/53)
Toes to Bar