Sneak Peek!

Here is an inside look at this weeks work!

CFM 12.11
Monday:
REGULAR CLASS
1. BB Cycling
Every :90 for 5 rounds
0:00 1 Power Clean
0:20 1 Hang Squat Clean
1:00 Squat Clean
1:00-1:30 Change weights
Sets at: 60%, 70%, 75%, 80%, 85%
Then:
EMOMx 5
1 Heavy Squat Clean
2. 3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squat
20 Push Press
L2: 75/55
L1: 65/45 or less

MASTERS:
1. Strict Press + Push Press + Push Jerk
2. 4 Rounds
7 Shoulder to OH 65/35 (or scaled)
7 Hanging Knee Raises
7 Push-ups

Tuesday:
1. 10 minutes Double Under Technique
*If already proficient try for a PR max set or work on Triple Unders
2. 8 Rounds on the 3 minutes:
Prowler Sprint Long Way (25/15)
Sprint 1 lap with Medicine Ball (20/14)

Wednesday:
REGULAR CLASS:
1. AMRAP 25:
50 Cal Row, 27 Bar Facing Burpees, 27 Power Snatch (75/55)
40 Cal Row, 21 Bar Facing Burpees, 21 Power Snatch (95/65)
30 Cal Row, 15 Bar Facing Burpees, 15 Power Snatch (115/80)
20 Cal Row, 9 Bar Facing Burpees, 9 Power Snatch (135/95)
10 Cal Row, 6 Bar Facing Burpees, 6 Power Snatch (165/110)
2. Midline Cash Out:
2:00 L-sit
2:00 L-pull up hold
2:00 GHD hold
*break up as needed to accumulate the time
L1: 1:00
MASTERS:
1. EMOM x 10
Even: 3 Pull up or Ring Row Negatives
Odd: 7 Goblet Squats at a challenging weight
2. 21-15-9
Russian KB swings
Jumps Over the KB

Thursday:
1. Muscle Up Practice: Pick an appropriate level
A: 5 Rounds: 15/12 Cal row (easy pace) + 2-3 Muscle Ups
B: EMOM x 10 or E2MOM x 10: Work to link MU or practice singles
C: 3×3 MU negative (if assistance needed use feet or band)
D: Circuit of 3 movements:
1. Kip swings on Rings or Bar
2. Ring or Bar pull ups (assisted as needed)
3. Pull-up negatives
2. 21-15-9
DB Snatch 50/35
Box Jump 24/20
TTB
L2: Scale weight, Knees to Chest
L1: Scale weight, height of box, Cobra Kicks

Friday:
REGULAR CLASS:
1. 3 Rounds
10 Front Squats (185/135)
20 Chest to Bar Pull ups
50 Double Unders
L2: 165/110, 30 Double Unders
L1: 135/95 or less, 2:1 singles
2. Posterior Chain Development:
4×15 Unbroken DL (185/135)
*rest as needed between sets
L2: 165/115
L1: 135/95 or less
*Good form required, or weight will be lowered by coach. Work on the hinge movement. Proper hinge preferred to heavier weight.

MASTERS:
1. Snatch Technique: Progress with an empty bar (5-7 sets of each)
a. BTN Push Press, OHS, Snatch Balance.
b. Snatch pull, high pull, muscle snatch
c. 3 position snatch: pockets, knees, mid-shin
2. Work to Heavy Power Snatch
3. Cash Out:
3 rounds:
10 Light band pass throughs
10 Prone PVC lift offs

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