Monday, 092914

The 

Comp Training every Sat at CFF. 10a we kick off!

am

A. 3 Position Snatch; above knee, below knee, floor 

*floor doesnt' have to be TnG; can reset hips; athletes choice but note this for your future scoring. 

B. 10 min of Jerk Technique Work (athlete specific)

C. Back SqT 

1x8 @65

1x8 @70

1x6 @80

1x6 @85

D. Front SqT Cycle

1x5 @60

1x5  @70

1x5 @75

1x5 @80

pm

A. Strict Press - 3RM in 10 min + 1x3@90% following

B. Push Press - 3RM in 10 min + 1x3@90% following

C. 5 rds AFAP

25 Wall Balls 

20  Pullups

15 GHD Situps

10 TnG SqT Cleans (135/93)

rest 3 min between rds 

*unbroken is goal all way through. 

One Session: 

A. Strict Press

B. SqT Cycle(s)

C. WOD

*Make up snatch work this whenever you can. Make sure not to be missing weightlifting volume to much 

Tuesday, 090214

A. Strict Press - 5RM + 2x5 @90%

B. Push Press 3-3-3-3 @80-85% across

C. Jerk Holds; :20 hold x 5 sets; ascending in weight here. Split jerk, then hold in perfect position

D. 

map training @80%

amrap 10 

5 strict pullups

7 burpee touch’s 

9 cal AB

rest 4 min 

amrap 10 

row 250m  @same pace each rd, so pick a pace and let your workout follow this

25 double unders

25 DB weighted situps 30/20

Monday, 082514

Chase cruising to a 1st place finish this past weekend. 

am:
A. Hang SqT Snatch - build to 3RM for the Hang (above knee); in 15 min
B. OHS - build to 3RM + 2x3 @90%; in 15 min 
C.  Strict Press - 5RM + 2x3 @90%; in 15 min 
D. 10 min
:30 on HARD
:30 on walk around
on AB

pm:
A. Front SqT - build to 5RM @33X0
B. EMOM x 10
ODD: 10 burpees AFAP but movement focus; feet placement
even: 3-5 strict HSPU (heigh and weight according to athlete)
into , 
EMOM x 10
odd: :35 of DU *keep total running count
even: :35 max calories on rower 
*score total numbers added together

Monday, 072814

Women of Weightlifting was a great success!

A. Back SqT Cycle 
1x5 @70
1x5 @80
1x2 @85
1x3 @90
1x1@100
B. Snatch Balance - heavy triple in 15 min 
C. Strict Press - 5RM + 1x5 @95 + 1x5 @90
D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%…can go from 65-75% depending individual 
E. Shoulder Stability Focus; recovery / rehab 

Sat, 062814

Team

A. Strict Press - Heavy Double in 10 Minutes
rest 2 min ; transition weights etc 

B. 5 min to Hit Heavy Single - go for PR here 

rest 3-5 minutes C. Bench Press - climb to heavy double in 10 minutes 
rest 3-5 
C. Deadlift - heavy triple NOT TnG in 10 minutes 

rest and go for Single if its there; depending on room and competition atmosphere.  rest 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)

rest

E. Team WOD for those around

Friday, 012314

goodluck to CFF and the PBP competitors this weekend at ECC! Goodluck to all athletes! 

A. Strict Press - build  to heavy single
B. Push Press - build to heavy single - start behind/front *weaker position. Climb as high as you can. From there go to the other and climb there. 
C. 
:30 on HARD
:30 on EASY
x 22 min on Rower 

Monday, 012014

Mel

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min
C. Push Press - build to 5RM in 10 min

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double Unders

BLEND:
A. Push Press
B. SqT Complex
C. both AMRAP's above

Monday, 110413

We are entering a new phase of our programming starting today. Questions on this, please message in. 

am: 
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10

pm: 
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups

Monday, 102813

We are testing this week

A. Snatch - 1RM

B. Strict Press - 1RM 
C. 30 Muscle Ups For Time
D. 
:30 on @85%
:30 on @50%
x 14 min on AD

Thursday, 082913

Ninja

A. Strict Press 3x5, rest 2 min
+ 
Push Jerk 3x3 rest 2 min
+ 
Split Jerk 3x1, rest 2 min
B. Back Squat Cycle Week 6 Day 2
1x4 @75
1x4 @80
1x4 @80
1x4 @80
C. 
800m Run
50 Wall Balls
2k Row
50 Power Cleans 135/93

Thurs, 08012013

Kellie

A. Back Squat 

10@60% 

8@70%

8@75%

8@80%

B. Strict Press 3.3.3.3.3 @75-80%, rest 2 min 

C. MAP Training @ 80-85%

AMRAP 5

Row 200m

10 OHS (96/63)

Rest 2:30

^ Repeat

Rest 2:30

AMRAP 5

Row 200m

15 Wall Balls

Wed, 05292013

A. 1RM Strict Press

Rest 5-7 min

B. 1x AMRAP - Kipping HSPU

Rest 10 - warmup for wod movements 

C. LacEnd Tester

AFAP,

15 Hang Power Cleans (135/93)

Run 400m 

15 Hang Power Cleans (135/93)

Rest 3x

Repeat