Sneak Peek!

Here is an inside look at this weeks work!


CFM 10.16
Monday:
REGULAR CLASS:
1.Split Jerk
a) Footwork practice
b) 5×2 Tall Jerk
c) 5×2 Jerk dips
d) EMOM x 10 Build to a heavy Split Jerk
2. Fight Gone Bad:
3 Rounds, 1:00 rest after each
1:00 Wall Balls 20/14
1:00 SDLHP 75/55
1:00 Box Jump 20 (all)
1:00 Push Press 75/55
1:00 Calorie Row

MASTERS:
1. Back Squat
5-4-3-2-1
75%,80%,85%,90%,95%
2. 3 Rounds
10 Pistols to Box
10 Burpee Over Box

Tuesday:
REGULAR CLASS:
1. Deadlift
a) 5×3 Good Mornings
b) 5×3 Straight Leg DL (off the floor as needed)
c) Build to a heavy set of 5 DL
2. On the Minute x 12 (4 rounds)
1. 15 DL 225/155
2. 15 GHDSU
3. 200 m sprint (all out)
L2: 185/135, Weighted Sit ups
L1: 155/105, Sit ups

Wednesday:
REGULAR CLASS:
1. OHS:
Build to a heavy set of 3
2. Running clock
AMRAP 3
21 OHS 95/65
21 Over the Rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 OHS 115/80
18 Over the Rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 OHS 135/95
15 Over the Rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
9 OHS 155/105
9 Over the Rower Burpees
Max Calorie Row
*scale weight as needed, but increase. This should be challenging.

MASTERS
1. Bench Press
5-4-3-2-1
75%,80%,85%,90%,95%
2. Snatch:
a) High Hang Power 3×3
b) Mid Hang Power 3×3
c) Power Snatch 3×3

Thursday:
REGULAR CLASS
1. Strict HSPU
a) 5×5/3 Strict HSPU
b) 5 down an back Double DB OH carry
c) 3x :30 Hollow Hold/:30 Arch Hold
2. AMRAP 12
12 Pull-ups
12 Kettlebell Swings 70/53
200 m run
L2: Banded pull-ups (sit on band stretched across), scale KB
L1: Jumping pull-ups, scale KB

Friday:
REGULAR CLASS
1. Front Squat
a) 5×3 Banded Squats (band around behind facing post)
b) 5×3 Bottom up Med Ball Squats
c) 5×3 Goblet Squat
d) EMOM x 10 Build to a Heavy Front Squat
2. 3 Rounds
75 Double Unders
50 Air Squats
15 Power Cleans 135/95
L2: 50 Double Unders, 115/75
L1: 1:30 attempts or 150 singles, 95/65

MASTERS
1. Deadlift
5-4-3-2-1
75%,80%,85%,90%,95%
2. 7 Rounds
7 KB swings
7 SDLHP
Run One Lap

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