Category: Uncategorized

Skill/Stability/Strength
Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest
90s-2:00.
*Rest 2:00 between sets at 85%.

Conditioning
5 Rounds:
Sledpull Powerwalk or Sledpush x 60 yards. Rest 60s.– heavy
4 Rounds of:
Single Arm Farmer Carry x 30 yards each. Rest 60s.– heavy
3 Rounds of:
25 Banded Pull Throughs – or – Unweighted Hip Thrusts w/wide stance. Rest 60s.

*Alternate Options
Sledpull → 5-10-5 shuttle sprint x 4 sets. Rest 90s.

Auxiliary
5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

Conditioning
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)
Minute 5: 40s Single Unders
L2: (20, 15) (35, 25)
L1: (20, 15 – Step-ups) (30, 20)

Auxiliary
Tabata – 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank

Skill/Stability/Strength
1) Split Jerk or Push Jerk..
20 Minutes: 5 x 3, 5 x 2, and spend the remaining time working on technique for heavy singles, adding weight if form permits

[Adv: Build to 75% and then perform 6 x 2 across all sets]

2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s.
– use chains if possible.

Finisher – AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns

ANNOUNCEMENT: Everyone is invited to the 9th annual CFM Labor Day party at the De Jagers’ home on Sunday, September 1 at 2:00 PM.  Please RSVP at CFM so we know how much food to prepare.  

Skill/Stability/Strength
Back Squat: Every 2:00 until 8:00 (5 sets):
5 Reps, starting at 65%+, climbing if possible

Conditioning
”Devils Complex”
AMRAP 12 Complex of:
6 Romanian Deadlifts (135, 95)
6 Hang Power Cleans (135, 95)
12 Front Rack Reverse Lunges (135, 95) (total)
12 Barbell Rows (135, 95)
*Rest as needed between rounds. ALL done without dropping the bar or re-gripping.

Auxiliary
Recovery Sledpull Powerwalk x 800 meters with a lightweight.

Conditioning
AMRAP 30 w. a partner:
60 Calorie Bike
50 Wall Balls (30, 20)
40 T2B
30 SDHP (95, 65)
20 Overhead Squats (95, 65)
10 Burpee Box Jump Overs (24, 20)
*One person works at a time. Split as desired.

Auxiliary
10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.
Notes
– Metcon: Effort around 75-80%. The goal today is to have fun. Often times we emphasize strategy,
pacing, loading ect, but today we want to take the approach of moving with perfect movement patterns,
being consistent and simply getting a good sweat. With that said, nothing should stop people in their
tracks and with this workout and it’s make-up it would be really hard for that to happen. There is NO
SCORE for today’s training – the only requirement is to high-five as many people as possible post WOD

Olympic

Every 90 seconds for 12:00

2 Hang Cleans

Conditioning
40 Pull Ups
800m Run
20 Front Squats (155/105)
*Compare to 7/16/18

Auxiliary

Power walk sled drag: 5 x 60 seconds

Skill/Stability/Strength
4 Rounds
a) Bench Press x 7-6-5-4, climbing
b) Single Leg Straight Leg Deadlifts x 8-10

Conditioning
12 minute AMRAP
250m run
5 Strict HSPU [adv: 10]
5 Deadlifts (225/155) [adv: 315/225]

Auxiliary
Dumbbell Chest Flys:
4 x 8-10

Conditioning
3 Rounds:
100 Double Unders
500m Row
400m Run
20 Target Burpees
*Hard Cap

Strength/Skill/Stability
4-5 Rounds:
“Bulletproof Shoulder Complex”
8-10 Reps, 2 arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly
Rest between EACH SET

After 4-5 Rounds, finish with 2 sets to failure:
DB Arnold Press
All movements should maintain midline stability and should be slow/strict

Skill/Stability/Strength
Tempo Back Squat (5 second descent, no pause @ bottom, explode up)
5 x 2
3 x 1

Conditioning
Three sets for max reps:
1 Minute ME Power Clean & Push Jerk (135/85)
Rest 1 Minute
1 Minute ME Row for Calories
Rest 1 Minute

Skill/Stability/Strength

5 sets:

1 Strict Press + 3 Push Press

Conditioning
4 Rounds:
10 Strict Pull Ups
10 Push Ups
100’ Walking Lunge
Then, 20 Burpee Box Jump Overs

Auxiliary

Upright Row: 4 x 10-12

Skill/Stability/Strength
Emom 10
2 Front squats, starting @ 80% of 1rm

Conditioning
3 rounds for time
12 Hang cleans (155/105)
9 Push jerks
12 Lateral burpees (over bar)

Skill/Stability/Strength
A) 3×8 Dips
B) 3×8-12 weighted hip extensions
C) 3x1min weighted plank
D) 3×8 single arm dumbbell presses

Conditioning:
4 Rounds of 3 min work, 1 min rest
5 burpees
10 Pull ups
Run 250m
Max Effort Thrusters (95/65)

*Score TOTAL thrusters

*RX+ is 5 muscle ups and Thrusters at 135/95

Skill/Stability/Strength

20 min to work to a heavy complex:
1 Snatch Balance + 1 Hang Power Snatch + 1 Squat Snatch

Conditioning

AMRAP 12:
12 box jumps (24/20)
8 toes to bar
4 Hand Stand Push Ups

Skill/Stability/Strength
Back Squat
1 x 5 @ 75%
1 x 3 @ 85%
2 x 3 @ 90%
1 x 2 @ 95%

Conditioning:
30 Goblet Squats (53/35)
40 Kettlebell Swings
500m Row
40 Kettlebell Swings
30 Goblet Squats

Skill/Stability/Strength
4 Rounds:
a) Push Press x 5 (explode up, 2 second hold @ top, 3 second descent)
b) Marching Wall Sit x 60 Seconds

Conditioning:
15 Deadlift (225/155)
30 Push Ups – Hand Release
Run 800 Meters
10 Deadlift
20 Push Ups – Hand Release
Run 400 Meters
5 Deadlift
10 Push Ups – Hand Release
Run 250 Meters

Skill/Stability/Strength

Deadlift:
5 x 5 with a 3-second Descent on each rep

Conditioning
0-4 minutes…
AMRAP:
5 Hang Power Cleans 135/95
10 Box Jumps (25″/20″)
4-8 minutes…
50/30 Cal Row
*rest with remaining time
8-12 minutes…
AMRAP:
5 Power Cleans 155/105
10 Box Jumps (25″/20″)

You will record two scores for this WOD:
1) Your number of rounds completed within the first and third intervals (Note: start where you “left off” at the 8 Minute mark.
2) Your row time.

Skill/Stability/Strength
4 Rounds:
a) Bench Press x 5 reps w/1 second hold @ bottom
b) Single Leg Straight Leg Deadlift x 8 each leg

Conditioning
4 Rounds:
30 Double Unders
20 Wall Balls
*Soft Cap

Strength/Skill/Stability
3 Rounds:
a) Single Arm Kneeling Shoulder Press w/Land Mine x 5 Reps each arm
b) Banded Lateral Walk x 30 ft each direction

Conditioning
30 Minute AMRAP:
400m Run
5 D-Ball Cleans
Farmer Carry x 100′
10 Burpees
10 Pull Ups [adv: c2b]
*You may sub tire flips for D-ball cleans

Skill/Stability/Strength
Back Squat: 4 x 5
Starting @ 80%, climbing if possible

Conditioning
EMOM x 8
10 KB Swings + 5 Burpees
Then
EMOM x 8
10 Push Ups + 20 Double Unders [adv: dips]

Strength/Skill/Stability
3 Rounds:
a) Kneeling Single Arm Land Mine Press x 6 reps each arm
b) Banded Lateral Walk x 30 ft each direction

Conditioning
30 Minute AMRAP
400m Run
5 D-Ball Cleans
Farmer Carry x 100′
10 Burpees
10 Pull Ups [adv: c2b]
*You may sub tire flips for D-ball cleans