Sneak Peek!

Here is an inside look at this weeks work!

Monday:

REGULAR CLASS:

  1. Hang Power Snatch:

3×3 @ 70%

  1. 2. Snatch Pull (not high pull):

3×3 @ 80%

  1. 21-15-9

Sumo DL High Pulls 95/65

Push Press 95/65

Lateral Burpees Over Bar

L2: 75/55

L1: 45/35 or less

 

MASTERS:

  1. 5×5 Box Squat
  2. EMOM x 10

Even: 5 Hang Cleans (rack it on the last one)

Odd: 5 Front Squats (take from the rack)

 

Tuesday:

  1. Muscle Up Practice: (all videos for drills in A and B are available on CF gymnastics Instagram Page)

Pick appropriate level

A: 7-10 sets:

Kip swing + Hips to rings + Muscle Up: focus on eyes forward and keeping the hollow position.

B: 7-10 sets:

2 muscle up transitions: (pick appropriate ring height for comfort/skill level)

1) low rings, back on floor with feet in pike. Open hips violently, driving chest up and over the rings to catch then press into support

2) raise rings to ring dip level and perform the same, but begin suspended in air

3) move rings to MU height

then 5 MU attempts

  1. 5 Sets:

3 ring pull-ups (false grip encouraged)

3 :10 ring support + 3 second descent into “catch”

3 seated MU transitions (yellow band on rings, sit on it and use it to help complete MU transition.)

  1. With a Running Clock:

AMRAP 4:

15-10-5

Wall Balls (20/14)

Chest to Bar Pull-ups

*in remaining time, sprint max laps around the track

rest 4:00

AMRAP 4:

15-10-5

Wall Balls

TTB

*in remaining time, sprint max laps around the track

rest 4:00

AMRAP 4:

15-10-5

Wall-Balls

Chin-over bar pull-ups

*in remaining time sprint laps around the track

L2: Chin-over bar, Knees to Chest, Jumping Pull-ups

L1: 12-8-4: Jumping Pull-ups, sit ups, ring rows

 

Wednesday:

REGULAR CLASS:

  1. Back Squat:

3×5 @ 75%

  1. Single Leg DB RDL

3 sets: 5/leg

  1. :20 on/ :10 off

4x: sit-ups

4x: Deadlift (155/105)

4x: sit-ups

4x: DL 155/105

*Complete all 4 cycles at one station before moving on to next. 8 total cycles for each movement.

L2: 135/85

L1: 115/65 or less

 

MASTERS:

  1. 10 minutes to find a heavy Power Snatch or Power Clean
  2. 3 Rounds Not For Time:

5 Ring Push ups

10 Cobra Kicks

15 Behind the neck press (PVC, weighted PVC or trainer Bar)

 

Thursday:

  1. With a Running Clock:

0-10:00

Run 1 mile

Max Clean and Jerks 135/95

rest 10:00-13:00

13:00-20:00

Run 800m

Max Snatch 115/80

rest 20:00-23:00

23:00-27:00

Run 400 m

Max Thrusters 95/65

  1. Cash out:

Calf roll-outs with Barbell or LAX ball. 2-4 minutes per side.

 

Friday:

  1. Clean and Jerk

2 @ 60% (1 clean, 1jerk (drop) 1 clean, 1 jerk)

2 @ 65%

2 @ 70%

5×1 @ 75% (resting slightly between singles is acceptable)

  1. 3 Rounds:

15 KB swings 70/53

15 Goblet squats 70/53

15 Burpees

*scale KB as needed

 

MASTERS:

  1. 3 Down/Back long way Prowler Pushes.

*increase weight each time

  1. 3 Rounds:

Row 300, rest :30

Row 200, rest :30

Row 100, rest 1:00

 

 

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