Wod

Thursday June 29, 2017

Weightlifting

Power clean + 2 push jerks

‘2017 Masters Qualifier Event 3’

For time (7 cap)
21-15-9
Jerks 135/95
Chest to bar pull up

Wednesday June 28, 2017

Midline

EMOM 6
M1: 20 second L-sit
M2: 15 supermans

‘Trail Blazer’

For time: (22 cap)
3 rounds of
800M run
40 wall ball 20/14

Tuesday June 27, 2017

Squat

Overhead squat
3-3-3-3
*from floor

‘High Noon’

AMRAP 12
12 overhead squats 95/65
12 toes to bar

Monday June 26, 2017

Strength

Bulgarian split squat
6-6-6-6
*each leg

‘Day Dream’

For time (15 cap)
1000m row
200 double unders
50 burpees

Sunday June 25, 2017

General Warm up

Run or Row 5 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Cardio Work

Cardio intervals, these can be done at moderate pace to just get sweat in or these can be done at a HARD effort. It’s up to you!
*We take recovery seriously at CFL, Sundays will be Mobility in Maintenance and optional Cardio. You work hard during the week come in and learn how to recover properly.

Saturday June 24, 2017

‘Dia De Los Thrusters’

With a continuous running clock
AMRAP 10
1 Mile Run
Max effort Thrusters 155/105
Rest 5 minutes
AMRAP 7 (15:00-22:00)
800M Run
Max effort Thrusters 135/95
Rest 3 minutes
AMRAP 4 (25:00-29:00)
400M Run
Max effort Thrusters 95/65

*Thrusters from floor.

Friday June 23, 2017

Strength

Push Jerk
5-3-1-1-1

‘Open Mash Up’

AMRAP 10
15 Toes to bar
10 Deadlifts 115/75
5 Jerks 115/75

Thursday June 22, 2017

‘Fun in the Sun’

EMOM 30
M1: 15/12 row
M2: 200 foot farmer carry 70/44
M3: 10 Box jumps 24/20” (step downs)

Wednesday June 21, 2017

Weightlifting

Power clean
2-2-2-2-2
*touch and go

‘Fast Four’

AMRAP 4
21 wall balls 20/14
21 lateral bar over burpees
M.E. power cleans 135/95 I.R.T
Rest 4 minutes
AMRAP 4
18 wall balls 20/14
18 lateral bar over burpees
M.E. power cleans 155/105 I.R.T
Rest 4 minutes
AMRAP 4
15 wall balls 20/14
15 lateral bar over burpees
M.E power cleans 185/125 I.R.T

*Score is total number of power cleans.

Tuesday June 20, 2017

Weightlifting

Power snatch
2-2-2-2-2
*touch and go reps

‘Open 14.1’

AMRAP 10
30 double unders
15 snatches 75/55

Monday June 19, 2017

Squat

Front Squat
5-3-1-1-1

‘Fancy’

For time (18 cap)
5 rounds of:
400M run
15 front squats 115/75

Saturday June 17, 2017

‘Jail Break’

For time (25 cap)
With a partner
800M run with 45#/25# plate (Partners run together)
Then
2 rounds each of
30 cal row partner holds plate overhead
30 Dumbbell step up and overs 24/20″, 35/25# partner holds plate in bottom of squat
15 burpees to the plate partner rest
Then
400M run with plate

*Partner 1 will complete the reps while partner 2 does the static holds then switch once both partners complete the reps you will advance to the next movement.

Friday June 16, 2017

Strength

Barbell rows
5-5-5-5
*With supinated grip

‘Swing’n 60’

For time (14 cap)
18-15-12-9-6
Pull ups
Kettle bell swings 70/44
Push ups

Thursday June 15, 2017

Strength

Strict Press
3-3-3-3-3

‘Boulder Shoulders’

AMRAP 12
15 Wall balls 20/14
200M run
15 Strict press 75/55

Wednesday June 14, 2017

Weightlifting

Squat Clean
2-2-2-2-2
*Not touch and go

‘Knee Deep’

For time (10 cap)
3 rounds of
10 squat cleans 135/95
20 box jumps 24/20
30 double unders

Tuesday June 13, 2017

‘Fortitude’

EMOM 30
M1: 15/12 cal row
M2:15 burpees

*Scale cals and burpees as necessary. Workout courtesy of Ben Bergeron.

Monday June 12, 2017

Strength

Deadlift
3-3-3-3-3
*Building each set

‘Midline Mash’

AMRAP 12
7 deadlifts 225/155
14 toes to bar

Saturday June 10, 2017

‘Relapse’

3 rounds of
1 minutes at each station
thruster 95/65
Bar facing burpee
chest to bar pull ups
30’ shuttle run
push ups
rest

Friday June 9, 2017

Weightlifting

1 Clean deadlift + Hang power clean + push jerk
Heavy single in 15 minutes

‘Cycle Time’

5 rounds of:
4 Minutes on/ 1 minute off
400M run
9 deadlifts 155/105
7 hang cleans 155/105
5 jerks 155/105
*If you finish under four minutes you get extra rest, starts back at run every round.