*We are using this week to prepare for our upcoming cycle. The percentages might seem low, work on moving well and applying your force productively.
Weightlifting
5 x 4 power cleans + 2 Jerks 65-70%
CFO WOD
Gymnatics Cycling
On 1min x 6mins
6 Toes to bar
2 Bar muscle ups
Endurance MetCon
On 5mins x 20mins for slowest interval of:
80 Double unders
20/15 Cal Bike/Row
20 Burpee shuttle sprints 25ft
Accessory
4 sets of:
6 Turkish get-ups/side
20 GHD sit-ups
CFO Class
Squat cycling
1RM Squat
Strength MetCon
4 rounds for time of:
15 Front squats 185/135 lbs
15 Ring dips
Endurance
5 x 4min Bike
1min rest
Strength Accessory Protocol 2
3 sets:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
CFO
Weightlifting build
On 1min x 8mins:
1 Power Snatch + 1 Squat Snatch 75-80%
Endurance MetCon
4 rounds, with 1min on spent on each station, for total reps of:
Calorie row
25 ft Shuttle run
Calorie Bike
Rest
Gymnastics Strength
3 x max chest to bar pull-ups
Accessory
Push/Pull Protocol 2
3 sets of:
8 Dumbbell Bench Press
18 Close grip push-ups
8 Double Kettlebell bent over rows
18 Ring rows
90s rest
Strength
5 x 8 Front Squats 75-80%
CFO Class
Gymnastics Conditioning
On 1min x 12mins for reps of:
Min 1- 30s Handstand walk
Min 2- 10 Alternating single arm dumbbell press
Pace building
As many rounds as possible in 15mins of:
15 Burpee box jump overs 24/20″
15 Hang power cleans 135/95lbs
15/12 Cal Bike/Row
Accessory
Midline Protocol 2
3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold
Active Recovery Day:
Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.
CFO Class
Power
1 RM Box jump
MetCon
For time:
30 Clean & Jerks 135/95 lbs
30 Box jump overs 24/20″
30 Kettlebell swings 2/1.5p
30 Cal Bike/Row
30 Front squats135/95 lbs
30 Toes to bar
30 Shuttle sprints 25ft
Gymnastics Strength
4 rounds for time of:
50ft unbroken handstand walk
50% Bar muscle ups
25ft unbroken handstand walk
50% Ring muscle ups
*Use an obstacle for the hs walk if you can
Strength Accessory
3 sets of:
25 Barbell Weighted Glute bridges
10 GHD sit-ups
5 Seated DB press
Gymnastics Skill
A. 6 x 3-5 Tempo Handstand push-ups
3:0:X:5
B. On 2mins x 12mins
Min 1- 12-15 Burpees
Min 2- 30s Max handstand push-ups
CFO Class
Strength
7 x 3 Strict press
2mins rest
MetCon
27-21-15-9-6-3 reps for time of:
Pull-ups
Wallballs 20/14 lbs
60 Double unders
Endurance
10 rounds for max cals of:
1min row
1min rest
Post Chain Accessory
4 sets:
10/leg Double KB Front rack Bulgarian Split squat
60s Sandbag bear hug hold
rest 60 seconds
CFO Class
Weightlifting
On 30s x 5mins:
2 squat snatch @ 50-55%
Threshold MetCon
6 rounds for total reps of:
30s Cal row
Max Ring muscle ups
Rest 2mins
Endurance
5 rounds for time of:
40 cal bike
15 box step overs 24/20″ & 50/35lbs
Farmers carry style
Midline Protocol 1
Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a Sandbag bear hug 3/2*
Strength
5 x 5 Tempo Front squats 5:3:X:1
CFO Class
Gymnastics Stamina
On 2mins x 10mins for reps:
Max strict toes to bar
Max kipping toes to bar
MetCon
On 5mins x 15mins of:
21/15 cal row
9 Power cleans 155/105lbs
12 Front squats 155/105lbs
15 Box jump overs 30/24″
Accessory
Posterior Chain Protocol 3
6 sets:
6 Glute/Ham raises
8 Deficit Deadlifts 4″
12 BB Gute bridges
Weightlifting
A. 6 x 4 Snatch high pull from low hang @ 75%
B. 6 x 3 Pause power snatch @ knees @ 60-75%
CFO Class
Weightlifting
On 2mins x 10mins:
2 Snatch Balance 100-120%
Endurance MetCon
As many rounds as possible in 25mins of:
12 Bar facing burpees
9 Hang clusters 135/95lbs
6 Bar muscle ups
Accessory
Midline Protocol 2
3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold