Monday
1 RM power clean
3EMOTMx3 min up to 75%
Rest 1 min
2 EMOTMx3 min up to 85%
Rest 1 min
1 EMOTMx8 min to hit a 1rm
3rds
400m run
15 KBS 70/53
15 True pushup
This progression is meant to warmup the CNS for the power cleans. Focus on dialing in the mechanics. Hit the run hard. This wod should feel like a max effort mile and should take just a little longer.
Tuesday
Toes to bar skills
1-10
1/1/1, 2/2/2, 3/3/3…
Ball slams 40/30
Box jump overs 24/20
Toes to bar
We are backing off the barbell today due to maxing out yesterday, tomorrow and Thursday. The coaches will help you connect TTB and dial in the movement during the skill session. Pace yourself during the wod. Take a breath every rep. This one will take longer than you think so don’t start off too fast.
Wednesday
Front squats find 5rm
21-15-9
Front squats 155/105
C2B pullups
We have been consistently squatting for a while now, and we are gonna see where we are at. Big numbers last week. 5rms tend to carryover more to CF than 1rm. For the wod, I want 21 Front squats in a row! Attack the squats will full effort. Break the pullups before muscle fatigue if needed. This one is short and to the point!
Thursday
Close grip bench find 3rm
15 min AMRAP
20/15 cal row
10 DB push Press 50/35
Statue of liberty carry 25m
10 DB push Press
Statue of liberty 25m
Close grip bench is a great way to strengthen the horizontal press. Time to see where we are at. On the wod, try and set a pace of about 80-85% max effort on the row. Breath every rep on the DB press. This wod is meant to train shoulder stability.
Friday
6 min AMRAP
50 Wall balls
Then max rds of
40 DU
10 Deadlifts 185/125
Rest 3 min
6 min AMRAP
50 Wall balls then max rds of
40 Du
10 DL 225/155
rest 5 min
1 mile run
What would a week at CFC be without DU? The wall balls are a buy in meant to tax your legs, lungs, and core. The deadlifts may not seem heavy but they will be hard due to the wall balls. Go up in wt for rd 2 and try and match your score from round 1. The mile run at the end is a great benchmark. Improve your lifting, your bodyweight movements, and your mile time and watch how that carries over to your health markers.
