Tuesday, 110414

A. Snatch Deficit Pull 3x3 @103-105% 

B. Good Morning 3x8 *working sets 

C. EMOM x 20

Odd: 2 Leg less rope climbs to 14-15'

Even: 200m Weighted Run  (athlete choose object)

*trying to push one another, athletes within same gym choose same objects 

D. 20 min row 

:25 on Hard 

:35 on easy 

G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Tuesday, 102114

CFF Blue and CF Prototype Teams @ Milford Mayhem this past weekend

A. High Blocks (above knee) Power Clean cluster 1.1.1; build to max in 15 min 
B. Snatch Grip Deadlift (deficit) 3x3 @ your max clean weight  *straps allowed
C. 
10 min clock 
est 10RM Push Press (from floor)
rest 2 min 
2 min max hspu (kipping allowed)
rest 6 min 
@the 20 min mark 
amrap 6 
6 ohs (93/63)
6 kb swings (70/53)
6 box jumps (24/20)

Tuesday, 072214

am: 
A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90 - not TnG
B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  
C. 
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3 
D. 10 min of Dynamic & Static Stretching 
E. 10 min of Core Work 

pm:
A.
250m row
15 kb swings @ 70#
25 burpees
15 kb swings @ 70#
250m row
rest 12 minutes x 2
B. 30 min aerobic recovery & scap work  

Tuesday, 061714

Lynn - EMOM Fun

1st Session: 
A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max 
B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course. Record heights per
C. 10 Legless Rope Climbs - AFAP - 15’
D. 7 min Row @Z1

2nd: 
A. Snatch Grip Deadlift with Intent; 4 Inch Deficit : 4x3 @your max Clean weight
B. 15 min AMRAP 
15/12 C2B Pullups
15 Box Jumps (30/24) - step down 
C. 4 rds 
10 DB Row (HEAVY) *each side 
10-12 DB Rear Fly’s (focus on squeezing that upper back together)
10-15 Weighted GHD Back Ext

Tuesday, 050614

am: 
A. Power Snatch; 5RM; not TnG
B. Snatch Grip Deadlift : 10RM 
C. Weighted Pullups : 5x5; ascendeing 
D. 400m Run x 4; rest 1 min in between; AE here  
E. DB Row 4-6 reps each side; rest :30 x 4-5 sets each arm

pm: 
A. 
1k Row 
10 Rope Climbs 
500m Row 
20 Muscle Ups
250 Row 
30 C2B Pullups

Tuesday, 042914

Tasia

am: 
A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. 3 rds 
25 C2B 
60' OH Walking Lunge (135/93)
90 Double Unders 

pm: 
A. 1k Row x 4; rest 1:30 min between : hard efforts but sustainable scores 
B. Y's , T's  - Scap Work 
C. 7 min Recovery Row @Z1

Tuesday, 042214

coming soon. . . 

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. EMOM x 14
Odd: 8-10 C2B Pullups
Even: 4 TnG Power Cleans into 3 Jerks *choose weight, can climb etc. Heavy but smooth and consistent
E. Power Sprints 
300-500m Row Sprints; athlete specific. Rest 3-5x; develop power here. ASK

Tuesday, 041514

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. EMOM x 20
Odd: 8-10 C2B Pullups
Even: 3 TnG Power Cleans into 2-3 Jerks *choose weight, can climb etc. Heavy but smooth and consistent
E. Row 300m x 10; rest 1 min between @85-90%

Tuesday, 040814

Lynn - Opens

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D1. Pullups 5 x 5; rest 1 min
D2. GHD Situps 5 x 15; rest 1 min
E. 
@110%
200m Run
15 KB Swings (70/53))
10 Burpees 
15 KB Swings (70/53)
200m Run
+
10 min recovery row @Z1