Gymnastics Strength

5 sets of:

20s Handstand hold + Max Strict handstand push-ups

CFO Class

Conditioning

On 4mins x 5:

500m Row

1. CFO wod

Tempo Cycle: Week 2

3 sets of:
3 Tempo Back Squats (3:5:x:1)
5 Tempo Strict press (1:3:x:1)

MetCon

As many rounds as possible in 5mins of:

5 Thrusters 135/95 lbs
5 Chest to bar pull-ups

2. Conditioning

6 rounds for time of:

1min Bike for cals

1min Row for cals

1min Shuttle run 25ft

2mins rest

3. Midline Accessory Protocol 1

Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a bear hug 135/95lbs*

*3x45lbs / 1×45 lbs, 2 x 25lbs

1. Clean & Jerk

5 x 3 push press

2. Gymnastics Strength

3 sets of:

30% muscle ups

85% strict chest to bar pull-ups

percentages are based off of your max rep pr or your best guess.

3. CFO wod

Teams of 2

For time:

50 Burpee box jumps 30/24″

50 Toes to bar

50 Cals on the rower

50 Burpee box jumps 30/24″

For reps to be completed, resting teammates must hold a plank

1. Clean & Jerk

Build to a heavy complex:

2 squat cleans + 1 Jerk

2. CFO wod

Tempo Cycle: Week 1

3 sets of:

5 Tempo Front Squats (5:3:x:1)

8 Tempo Bench press (3:0:x:1)

MetCon

On 2mins x 7 for slowest interval:

8 Hang cleans 185/135 lbs

15 Shuttle sprints 25ft

3. Gymnastics Skill

5 sets of:

70% Butterfly chest to bar pull-ups

70% Butterfly pull-ups

*Percentage is based off of your max number of reps for the movement. Or your best guess. Your goal is smooth reps working on tightening the kip.

4. Midline Conditioning

On 1min x 20 mins:

Min 1- 15/12 cal row

Min 2- 10 GHD sit-ups

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.

1. Barbell cycling

3 sets:

10 clean and jerks

These should be touch n go, use a weight that you can complete quick reps with.

2. CFO wod

For total time of:

3 rounds:

12 Barbell lunges 135/95 lbs*

10 Burpee over the barbell

*Bar can be back or front racked.

3min rest

3 rounds:

10 Push jerks 135/95 lbs

10 Burpee over the barbell

3. Midline Accessory

2min L sit hold

Every break complete a 20 cal bike followed by a 2min rest

The idea is to go hard on the bike making this an isometric hold pairing with a steady sprint on the bike.

1. Gymnastics strength

3 sets of:

5 strict def handstand push-ups + max kipping def handstand push-ups

2. CFO wod

*Make sure to hop in for the CFO skill work today

5 rounds for time of:

10 Chest to bar pull-ups

10 Ring dips

20 Kettlebell swings 2/1.5p

3. Conditioning

For time:

3,000m row*

*Each 90s complete 30 double unders

4. Strength Accessory

Push/Pull Protocol 2:

3 sets of:

10 Dumbbell Bench Press’

10 Kettlebell bent over rows

1. Snatch

Build to a heavy complex:

3 Halting snatch deadlifts + 1 Hang power snatch

Halting Snatch Dead video

2. CFO wod

Tempo Cycle: Week 1

3 sets of:

5 Tempo Back Squats (5:3:x:1)

8 Tempo Strict press (3:0:x:1)

MetCon

As many rounds as possible in 8mins of:

15 Wallballs 20/14 lbs

10 Box jump overs 24/20″

1. Gymnastics strength

5 sets of:

80% strict chest to bar pull-ups

5 Russian Dips

10 GHD sit-ups

2. CFO wod

Teams of 3

60-45-30 reps for time of:

Cal Bike

Power snatch

60’s: 95/65 lbs

45’s: 115/75 lbs

30’s: 135/95 lbs

1. CFO wod

Strength

5 sets of:

5 Tempo Front Squat (5:3:X:1)

MetCon

21-15-9 reps for time of:

Squat Clean to thruster 165/115 lbs

5 rope climbs

2. Accessory

Shoulder Protocol 1:

3 sets of:

12 DB Front raises

12 DB Lateral raises

12 DB Shoulder press