Strength/Skill/Stability
4 Rounds:
Deadlift x 5 Reps w/ 3 second descent on each rep.
*between rounds, perform 20-30 seconds continuous V-ups. Rest as needed.
Conditioning
5 Rounds:
250m run
100′ walking lunge w/single dumbbell overhead
20 push ups – perfect
20 dumbbell snatch
Strength/Skill/Stability
EMOM 16:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Strict Pull Ups, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Strict HSPU, 30 seconds rest
Conditioning:
For Time:
50 Double Unders
40 Wall Balls
30 Box Jumps (24/20)
20 Power Cleans (155/105)
10 Burpee Pull Ups [Advanced: burpee muscle ups]
*Compare to 12/15/16
TEST
“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
*16 minute soft cap; Compare to 7/20/15. Remember, we can modify or substitute movements for athletes with injury or mobility problems.
Strength/Skill/Stability
3 Rounds:
a) Weighted Dips x 8 Reps
b) Ring Roll-Outs x 8 Reps
c) Banded Lateral Walk x 30′ each direction
*For dips: Only use rings if you are adding significant load. Use stationary dip handles if you add little or zero load, or if you are doing negatives. If you cannot do negatives, do dumbbell bench press. Never use bands for dips; there are much more effective ways to scale.
Auxiliary
3 Rounds:
A) Revers Roll Outs (feet on rower seat) x 10 Reps
B) Russian Twists – slow x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps
Strength/Skill/Stability
Back Squat
1×6 @ 75%
1×5 @ 80%
2×4 @ 85%
1×3 @ 90%
Conditioning
5 x 2-Minute AMPRAP w 2-minute rest between:
Buy in w/Row for Calories, then ME Burpees (Target 6″ above reach)
Round 1: 24/20 Calorie Buy In
Round 2: 20/16 Calories
Round 3: 16/12 Calories
Round 4: 12/10 Calories
Round 5: 8/7 Calories
*Your score is your total number of Burpees
Auxiliary
3 Rounds:
A) Double Handle Bent Row x 10 Reps
B) Hollow Rock x 20-30 Seconds
Olympic
EMOM 8
1 Power Clean + 1 Split Jerk, Climbing
*the goal here is to START heavy(ish) and finish at a near maximal C&J.
Conditioning
“Helen”
3 Rounds for time –
400m Run
21 Kb Swings (53/35)
12 Pull Ups
*Compare to 6/12/17
Auxiliary
a) Jerk Balance 5×2
b) Weighted Dips 5×5
Conditioning
100 Sit Ups & Air Squats
1K Row
80 KB Swings & Pushups (70/53)
1k Row
60 Push Press & Pull Ups (115/75)
1k Row
40 Box Jumps & Power Cleans (115/75)
– For each set, split reps into sets of 10
Olympic
EMOM 10:
1 Hang Squat Clean
Then, 2-3 Minutes Rest, and 1 attempt at a max for the day.
Conditioning:
For Time
10 Strict Handstand Push Ups
30 Dead Lifts (135/95)
10 Strict Handstand Push Ups
30 Wall Balls (20/14)
10 Strict Handstand Push Ups
30 Dumbbell Snatch (50/35)
10 Strict Handstand Push Ups
30 Calorie Row or Bike
Strength/Skill/Stability
4-5 Rounds (30 Minutes):
a) Suitcase Deadlifts x 5 each side
b) Dumbbell Bench Press x 5-8 Reps
c) Standing Upper Body Sled Drag x 60 Feet
Conditioning
3 Rounds:
20 Sit Ups
15 Hang Power Cleans (135/85)
10 Push Jerk (135/85)
5 Burpee Over Bar
*7 minute soft cap (“Soft Cap” means the following: You will finish whichever round you are on at the 7:00 point. Don’t stop at 7:00; your score is the time you complete that round. If you are on your first round, finish 1 round. If you are on your second round, finish it. If you are on your third round before 7:00, you have the privilege of completing the whole workout. Note: If you get cut off at 1 or 2 rounds, don’t blame the soft cap; blame your fitness.)
TEST
“Fran”
21-15-9:
Thrusters (95/65)
Pull Ups
Strength/Skill/Stability
Back Squat
3 Sets of 10 Reps
*First set at 70%+, climbing
Auxiliary
10-8-6-4-2:
Dips (weighted if possible; do negatives if you do not have strict dips – no bands; use stationary handles instead of rings to increase load)
*150m Ski Erg after each set
Strength/Skill/Stability
Alternating EMOM x 14 Minutes:
a) 3 Overhead Squats
b) 40 Double Unders
Conditioning:
3 minutes per round, with 3 minutes rest between rounds
Round 1:
-Row 30/24 Calories, then
-Max Effort Wall Balls
Round 2:
-Row 30/24 Calories, then
-Max Effort Burpees (6″ Target)
Round 3:
-Row 30/24 Calories, then
-Max Distance Walking Lunges w/ Plate OH
Olympic
Alternating EMOM x 14:
a) 2 Power Snatch
b) 5-15 Strict V-Ups
CONDITIONING:
500m Row, then
4 Rounds of
10 Pull Ups (advanced: Strict)
10 Dead Lifts (225/155)
10 Push Ups
Then, 25 Bar Facing Burpees
*For clarity, you will row once at the beginning of the workout, and do one set of burpees at the end of the workout
Auxiliary
4 Rounds:
45 Sec ME Sit Ups, 15 Seconds Rest
45 Sec ME Ski Erg, 15 Seconds Rest
45 Sec ME Bike, 75 Seconds Rest
Strength/Skill/Stability
EMOM 8
4 Thrusters (95/65) *advanced athletes may go heavier
**our focus for this session is SPEED THROUGH THE MIDDLE! We want to practice powerful and efficient thrusters, just in case Fran happens to come up next week!
Conditioning
12 Minutes to Climb the Ladder:
150m Run
1 Hang Power Clean (135/95)
1 Strict Handstand Push Up
*Add 1 Hang Power Clean and 1 HSPU each Round
Midline
Alternating Tabata for 6 rounds (12 total intervals):
See-the-lights
Superman hold
Heads up! Our CFM kids program is transitioning out of our summer schedule into school mode! This means, starting Thursday (and Monday and Thursday from now on:
Bigs – 4:30pm
Littles – 5:30pm
WOD 8/1/18
TEST
Two attempts at each:
1. Max Effort Unbroken Toes to Bar
2. Max Effort Unbroken Double Unders
3. 1 Min Max Effort Cal Row
Then ONE attempt at MAX EFFORT wallballs.
* Work in any order that you prefer, but Wallballs must be completed last.
*Compare to 10/19/17
Auxiliary
6-5-4-3-2-1:
Muscle Ups
*150m Run after each set
Strength/Skill/Stability
Back Squat
2×6 @ 75%
4×6 @80%
*2 Minutes (or less) rest between sets
Conditioning
For Time:
30 cal row
30 push press (115/85)
30 burpee-over-bar
*Compare to 9/27/16
Note: If you missed the “Fran Practice” workout, you should do that instead. Fran is coming up next week!
More Fran Practice…
Strength/Skill/Stability
1A) 5 x 5 Push Press
1B) 4 x ME Toes-thru-rings
*For this couplet you will start and finish with PP, you will not do a 5th set of TTR.
Conditioning
21-15-9:
Front Squat (115/75)
Pullups
*Compare to 1/20/14
CFM Kids at 9am at the gym!
Conditioning:
“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups
*We will use partners as judges today!
*Compare to 6/30/17
Skill/stability/strength
“Bulletproof Shoulder Complex”
20 Min:
8-10 Reps w/2 arms simultaneous:
a) Front Raise
b) Lateral Raise
c) Reverse Fly
* rest as needed throughout complex
*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
50 Minutes
a) Dumbbell Shoulder Press x 8 each arm
b) Weighted Hip Extension x 8-12 reps
c) Front Rack Box Step Ups x 8 Each Leg
d) Ring Roll Outs x 8 reps
e) Suitcase Deadlifts w/Land Mine x 8 reps (4 each side)
h) 400m ski
I) 20 Calorie Bike
*Compare to 5/24/18
Auxiliary
3 Rounds:
a) Shoulder touches x 30-40 Seconds
b) Strict GH Raises x 8 Reps
Then, Practice the first round of “Fran”
Skill/Stability/Strength
4 Rounds:
a) 150m Farmer Carry
b) See-the-Lights x 30 Seconds
c) Superman Hold x 30 Seconds
*b & c should be done consecutively, without rest
Conditioning
5 x 2-Minute AMPRAP w 2-minute rest between:
Buy in w/ KB Swings, then ME Row for Calories
Round 1: 35 KB Swing Buy-In (53/35)
Round 2: 30 KB Swings
Round 3: 25 KB Swings
Round 4: 20 KB Swings
Round 5: 15 KB Swings
* 5 Calorie Penalty for not completing Buy-In. [Advanced: 70/53]
Auxiliary
3 Rounds:
a) Snatch Balance x 2 Reps
b) Halting Snatch Grip Deadlift x 3 reps – 2 second pause @ front of knee
Strength/Skill/Stability
Back Squat
1×5 @ 75%
2×4 @ 85%
1×3 @90%
1×2 @ 95%
*The loads posted are intentionally challenging. You can make +/- 5 lb. adjustments based on your capacity today, but get ready for a great squat session and don’t back down.
Conditioning: (more Fran Practice)
EMOM 10:
3 Thrusters (95/65, ADV 135/95)
4 Pull Ups (ADV – C2B)
5 Burpees
(final minute: Max Burpees w/ remaining time)
* Compare to 8/22/16
Auxiliary
5 Rounds:
a) Jerk Balance x 2 Reps
b) Weighted Dips x 5 Reps
Conditioning
“Fight Gone Bad”
3 Rounds of:
1 minute max reps Wall Balls (20/14)
1 minute max reps Sumo Deadlift High Pull (75/55)
1 minute max reps Box Jumps (20 for everyone)
1 minute max reps Push Press
1 minute max reps Calorie Row
1 minute rest
*total reps = score