Sneak Peek!

Here is an inside look at this weeks work!

CFM Week of 7.24

Monday:
REGULAR CLASS
1. Power Snatch
3×3 @ 70%
2. 21-15-9
DB Snatch 50/35
Cal Row
Straight into:
21-15-9
Box Jump Overs 24/20
Pull-ups
L2: Scale DB, Jumping Pull-ups
L1: Scale DB, Step ups, Ring Rows

MASTERS:
1. 5×5 Bench Press
2. 3 Rounds
20 Walk outs (Stand, place hands on the floor, walk out to plank position, then back in)
10 Pull-ups

Tuesday:
REGULAR CLASS:
1. “The Chief”
5 Rounds
3 Power Cleans 135/95
6 Push ups
9 Air Squats
rest 1:00 between rounds
*score is your lowest round
L2: 115/75
L1: 95/65
2. Midline:
60 weighted sit ups (feet anchored)
*at each break :30 plank

Wednesday:
REGULAR CLASS:
400 m run
2 Rounds of “DT” 155/105
400 m run
2 Rounds of “DT”
400 m run
2 Rounds of “DT”
400 m run
*DT= 12 DL, 9 Hang Power Clean, 6 Shoulder to OH
L2: 135/85
L1: 115/65 or less

MASTERS;
1. 5×5 Back Squat
2. AMRAP 8
10 OH plate lunges
10 Plate G2OH
10 Russian Twists

Thursday:
REGULAR CLASS:
1. Back Squat
3×5 @ 75%
2. AMRAP 9
6 Strict Pull-ups
9 Front Squats 135/95
L2: Banded strict Pull-ups, 115/75
L1: Strict PU with one leg on box, 95/65 or less

Friday:
REGULAR CLASS:
1. Muscle Up Practice: Repeat of Last Week
Pick appropriate level
A: 5×2-3 MU
Focus on long body in the kip swing and maintaining hollow in multiple reps
B: 5 Sets: 2 Kip swing + 1 Hips to rings
then 5 MU attempts
C. 5 Sets: 2 banded chest to bar pull-up, 3 (Banded or unbanded) ring dips, 3 MU transitions beginning on knees or toes.
2. 100 Double Unders
30 Burpees
1k Row
L2: 50 Double Unders
L1: 1:30 of attempts

MASTERS:
1. 5×2 Power Clean + Jerk
2. 12-9-6-3
DB Press
Burpees

Back To Top