Friday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
Scapular Wall Slides
Waiter Walks
Single Leg Romainian Deadlift (w/light KB, x15 each)
Goblet Squats (x20)
Frankenstein Walks
Broad Jumps
Squat Walks
Run 200m

Skill Work
Strict Shoulder Press

First…
EMOM 12 Minutes of:

Minute 1 – 6 Strict Press @ 60% of 1 rep max jerk
Minute 2 – 100m Sprint

REST 5 minutes

Then…
3 rounds of:

40 Plated Lunges (45/25)
30 Step ups, alternating legs (24/20)
20 Wall Balls (20/14)
10 Hand Stand Push Ups (modification: 15 hand release push ups)

Thursday

Warm Up
Run 400m or Row 500m
Samson Stretch
Abmat Sit Ups (x20)
Shoulder Mobility
Med Ball Partner Warm Up
Toe Touches (x20)
Run 200m

Skill Work
Back Squat
Hang Power Clean
Shoulder to Overhead

Strength
Back Squat Ladder @ 65% or Body Weight

Minute 1 – 1 rep
Minute 2 – 2 rep
etc. up to Minute 7 (7 reps)

WOD
3 rounds of:

300m Run
10 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)
10 Toes to Bar (modification: 15 lying v-ups)
10 Burpees

Wednesday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Overhead Squats
Lunges (x20)
Push Up Complex (x20)
Lying Back Stretch
Pigeon Stretch
Sprints
Run 200m

Skill Work
Deadlift

First…
EMOM 12 minutes of:

Min 1 – 10 Plyo Push Ups (men: 2 plates/ 1 plate)
Min 2 – 40 Double Unders (100 single unders)

REST 5-7 minutes

Then…
4 Rounds for max reps of:

Minute 1 – Deadlifts (225/155)
Minute 2 – Competition Style Box Jumps (24/20, modification: step ups)
Minute 3 – KB Swings (53/35)
Minute 4 – Rest

Your score is your combined total reps.

*For the box jumps, the rebound can be fast but at the top of the box there should be a slight pause to ensure that the hips are open.  

Tuesday

Warm Up
Run 200m
Air squats (x20)
Push ups (x20)
Abmat Sit ups (x20)
Wrist Wall Walks
Wall Sits
Weighted Good Mornings
Hip Mobility Drills
Inch worms

Skill Work
Squat Cleans

WOD
“Badger”

3 rounds for time of:
30 Squat cleans (95/65)
30 Pull-ups
800m Run

Or Modified Version

“Mini Badger”

3 rounds of:
15 Squat Cleans 
15 Pull Ups
400m Run

Monday

Warm Up
Run 400m or Row 500m
Samson Stretch
Dynamic 90’s
Jumping Squats (x20)
Superman’s (x20)
Scorpions
Mountain Climbers
Calf Stretch
Run 200m or Row 250m

Skill Work
Push Jerk/Split Jerk
DB/KB Snatch

Strength
5 x 5 of Jerk @ 70%

*100m Run between each set, also @ 70%, rest 2-3 minutes after the run

WOD
3 rounds of:

80 Double Unders or (200 single unders)
40 Wall Balls (20/14)
20 Single arm DB/KB Snatch, alternating each 1 rep (53/35)

Just a reminder that our CFBG summer social is coming up on July 19th.  The party will begin at 4pm at CFBG.  We will supply basic beverages (alcoholic and non) and some food.  We ask that members bring a dish, paleo or non-paleo and if you have a specific drink of choice please bring that as well.  These socials have been fun in the past and we want this to be the best one yet.  

Sunday

Warm Up
Run 400m or Row 500m
Light Single Arm KB Swings (x20 each)
Lunges (x20)
Scapular Wall Slides (x10)
Lunge Complex
High Knees/Butt Kicks
Air Squats (x25)
Hollow Rocks

Skill Work
Back Squat

WOD
4 Rounds of:

400m Run
30 Toes to Bar (modification: lying v-ups)
20 Back Squats (135/95)
10 Ring Dips (advanced athletes: 5 muscle Ups)

Saturday

Warm Up
Run 400m or Row 500m
Banded Shoulder Mobility
Abmat Sit Ups (x25)
Supermans (x25)
Hanging Shrugs
Toe Touches (x20)
Scapular Push Ups
Inch Worms
Frankenstein Walks
Leap Frog

Skill Work
Shoulder to Overhead

WOD
In teams of 2:

120 Wall Balls (20/14)
200m Partner Run
100 Pull Ups
200m Partner Run
80 KB Swings (53/35)
200m Partner Run
60 Burpees
200m Partner Run
40 Shoulder to Overhead (135/95)
200m Partner Run
20 Handstand Push Ups

1 Person is working while the other is resting.  Split reps up evenly

Friday

Warm Up
Run 400m or Row 500m
Light KB Swings (x20)
Goblet Squats (x20)
Waiter Walks 
Lunges (x20)
Squatted Prayers
Deadbugs
Burpee Complex
Weighted Good Mornings

Skill Work
Power Clean

WOD
“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 times.

*Depending on class size this workout may be done team style.

 

Thursday

Warm Up
Run 200m or Row 250m
PVC Pass Thru’s
PVC Figure 8’s
Dynamic 90’s
Abmat Sit Ups (x25)
Jumping Squats (x20)
Lying Back Stretch
Upward Dog
Lunge Complex
High Knees/Butt Kicks
Lateral Shuffle

Skill Work
Power Snatch

First…
5 x 200m Sprint Repeats

*Rest 2 minutes between sprints.  This should be done at an all out effort.

REST 5-7 minutes

WOD
12 Rounds of:

5 Hand Stand Push Ups (modification: 7 HSPU on the box or HSPU to 1-2 abmats)
10 Power Snatches (95/65)

 

Wednesday

Warm Up
Run 400m or Row 500m
Samson Stretch
Toe Touches (x10)
Air Squats (x20)
Walking Lunges (x25)
Calf Stretch
Leap Frog
Junkyard Dog

Skill Work
Handstand Push Up Holds (advanced athletes: work on your handstand walks)

WOD
AMRAP 10 minutes of:

10 Pull Ups
10 Box Jump Overs (24/20)
200m Run

REST 5 minutes

AMRAP 10 minutes of:

10 Toes to Bar (modification: lying v-ups)
10 KB Swings (53/35)
200m Run

*Post your score for each workout.