Strength –
EMOM 10
1 Power Clean + 1 Split Jerk, Climbing

Conditioning –
AMRAP 15
15 Plate G2OH (45/35)
15 Burpee onto Plate
250m Plate Carry

Strength
a) 3 x 100m Farmer Carry (KBs)
b) 3 x 20 GHD Sit Ups

Conditioning:
400m Run
30 Overhead Squats (45/35)
500m Row
30 Pull Ups
400m Run
30 Thrusters

*PLEASE PLEASE PLEASE no dropping empty barbells! Thank you 🙂

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.