Category: Uncategorized

Workout

STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5
Push Press*

*Heavy for all Sets.

(Score is Weight)

WORKOUT
AMRAP x 15 MINUTES
18 Medball Overhead Sit-ups (20/14)
12 Toes to Bar
6 Shoulder to OH (135/95)|(95/65)

(Score is Rounds + Reps)

If you are not signed up with a partner for the Holiday Throwdown – you should be! It is a fun community event.

If you are signed up for the Holiday Throwdown – you have until the end of Thursday this week to coordinate a time with your partner during regular gym hours to complete the first 2 events. The events are posted on the white board at CFM. Coaches will be there all week to explain and demo the workouts and ensure you have a judge.

Holiday Throwdown Events 3,4 & Finals. Saturday Dec 5th, Athletes arrive by 8:30 am. Event starts 9 am promptly to approximately 1 pm.

Regular Programming

STRENGTH
ON A 15:00 RUNNING CLOCK…
3×5
Front Squat*

*Heavy for all Sets.

WORKOUT
12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10)
20 Double Unders

(Score is Time)

STRENGTH

ON A 12:00 RUNNING CLOCK…
4×5
Front Squat*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

BENCHMARK WORKOUT
“CLEARANCE SALE”

3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

STRENGTH
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats

*Increase weight every other round. Keep weight moderate.

Workout

“CORNUCOPIA”

FOR TIME
50/40 Cal Bike
50 Overhead Medball Sit-ups (20/10)
50 Forward Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Overhead Medball Sit-ups
50 Step Back Lunges
50/40 Cal Bike

-Time Cap 26:00-

(Score is Time)

 

STRENGTH
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

WORKOUT
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
15 American KB Swings (53/35)|(35/25)
24 Double Unders

-Rest 1:00 – repeat….

AMRAP x 7 MINUTES
8 Deadlifts
15 American KB Swings
24 Double Unders

(Score is Rounds + Reps)

STRENGTH
ON A 12:00 RUNNING CLOCK…
4×5
Push Press*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

WORKOUT

5 ROUNDS FOR TIME
30 Double Unders (60 Single Unders)
9 Thrusters (115/75)|(75/55)

Rest 30 seconds between rounds

——————-

Finisher – Accumulate 100 ab mat sit-ups

STRENGTH

9-7-7-5
Hang Power Clean

*Keep weight moderate-heavy.

WORKOUT
EVERY 1:30 x 10 SETS
7 Hang Power Cleans (135/95)|(95/65)
10 Box Jump Overs (24/20)

(Score is Slowest Set)

STRENGTH
ON A 12:00 RUNNING CLOCK…
4×5
Push Press*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT
3 SETS FOR MAX REPS
1:00 – Push Press (95/65)|(65/55)
1:00 – Up-Downs
1:00 – Front Rack Reverse Lunges
1:00 – Hollow Body Hold

(Score is Reps)

For Time: (11 min cap)

RX
30 Second Wall Sit
15 Wall Balls (20/14) (10 ft/9ft)
30 Second Wall Sit
15 Walls Balls
30 Second Plank
15 Burpees to Plate (colored oly plates)
30 Second Plank
15 Burpees to Plate
30 Second Bar Hang
15 Pull-ups
30 Second Bar Hang
15 Pull-ups

Scaled
30 Second Wall Sit
15 Wall Balls (20/10) (9 ft/9 ft)
30 Second Wall Sit
15 Walls Balls
30 Push-up Plank
15 Up-Downs to Plate (colored oly plates)
30 Push-up Plank
15 Up-Downs to Plate
30 Second Bar Hang
15 Ring Rows*
30 Second Bar Hang
15 Ring Rows*
*Bottom or rings measure to athlete wrist, Feet must be directly under free hanging rings

Rest 5 mins….

8 min running clock – 5 attempts at a Heavy 1 rep Hang Power Clean

Score is weight.

STRENGTH
ON A 12:00 RUNNING CLOCK…
4×5
Front Squat*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT
FOR TIME
100 Double Unders
30 Front Squats (95/65)|(65/45)
15/12 Cal Row
75 Double Unders
20 Front Squats (115/75)|(75/55)
15/12 Cal Row
50 Double Unders
10 Front Squats (135/95)|(95/65)
15/12 Cal Row

(Score is Time)

STRENGTH
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*

*Moderate-heavy for all sets

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts (185/125)|(135/95)
7 Toes to Bar

(Score is Rounds + Reps)

STRENGTH
ON A 15:00 RUNNING CLOCK…
5×5
Deadlift*

*Moderate for all sets

WORKOUT
2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts (155/105)|(115/75)

(Score is Time)

STRENGTH
ON A 12:00 RUNNING CLOCK…
5×5
Push Press*

*Moderate for all sets

(Score is Weight)

WORKOUT
FOR TIME
2 ROUNDS
60 Double Unders
12 Up-Downs

Into…

6 ROUNDS
4 Push Press (135/95)|(95/65)
8 Toes to Bar

Into…

2 ROUNDS
60 Double Unders
12 Up-Downs

(Score is Time)

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with his fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

”Danny” – 20 min AMRAP

30 box jumps (24”/20”)

20 reps, 115 lb push press (115/75)

30 pull-ups

STRENGTH
5-4-3-5-4-3*
Bench Press

*Keep weight moderate-heavy.

WORKOUT
AMRAP x 11 MINUTES
10 KB Swings (53/35)|
14 OH KB Lunges (Right Arm)
15 Sit-Ups
14 OH KB Lunges (Left Arm)

(Score is Rounds + Reps)

2 min rest

50/40 cal row, bike or ski erg for time

(Score is Time)

STRENGTH
8-6-6-4*
Hang Power Snatch

*Keep weight moderate.

WORKOUT
EVERY 4:00 x 3 SETS
10 Hang Power Snatches (95/65)|(75/55)
15 Bar Facing Burpees
20 Box Jumps (24/20)

(Score is Each Set for Time)

STRENGTH
5 SETS
2 Hang Power Cleans
+
2 Power Cleans
+
2 Front Squats

(Score is Weight)

WORKOUT
EVERY 3:00 x 5 SETS
12 Toes to Bar
15/12 Cal Row
Max Power Cleans (135/95)|(95/65)

-Rest :30 b/t Sets-

(Score is Reps)

STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5
Deadlift*

*Light-Moderate for all sets

WORKOUT
EMOM x 14 MINUTES
MIN 1 – 5 Deadstop Deadlifts*
MIN 2 – :45 Max Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is Weight)

STRENGTH
ON A 12:00 RUNNING CLOCK…
6×5
Push Press*

*Light-Moderate for all sets

WORKOUT
AMRAP x 14 MINUTES
75 Double Unders
25 Push Press (75/55)|(65/45)
15 Pull-Ups

(Score is Rounds + Reps)

 

STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5
Front Squat*

*Light-Moderate for all sets

(Score is Weight)

WORKOUT
EVERY 2:30 x 5 SETS
250m Run
10 Front Squats (115/75)|(75/55)

(Score is Each Set for Time)