Sneak Peek!

Here is an inside look at this weeks work!

CFM Sneak peek wb 10/1/2018

 

MONDAY

 

Strength

Snatch

Week 6

 

  1. 3-Position Squat Snatch + Snatch Balance

5 Sets @ 65%

 

  1. Power Snatch + Squat Snatch

1 Complex on the 1:30 x 7 Sets @ 80%

 

  1. Pausing Snatch Pulls

5 Sets of 2 @ 98%

2 Seconds Pause at Knee

 

Conditioning

“Twist and Shout”

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

 

Scaling

Snatch, Overhead Squats, C&J

  • (115/80) or less

Double Unders

  • 3:1 Singles

 

MOVING MASTERS

Strength

  1. Power Snatch + Squat Snatch

1 Complex on the 1:30 x 7 Sets @ 80%

 

  1. Pausing Snatch Pulls

5 Sets of 2 @ 98%

2 Seconds Pause at Knee

 

Conditioning

“Twist and Shout”

AMRAP 12:

1 Power Snatch (95/65)

2 Overhead Squats (95/65)

3 Power Clean and Jerks (95/65)

20 Double Unders

 

TUESDAY

 

Skill

Handstand Push-Ups

Week 6

 

  1. Warm Up: 3 X

Wheelbarrow with partner length of mat

5 Single arm KB OH squat/ side

 

  1. Mobility:

Reverse table top stretch

Partner OH stretch (lying face down)

 

  1. EMOM 6

:30 Box circle

:30 Strict HSPU

 

Conditioning

“Clothesline”

AMRAP 12:

2 Push Presses (135/95)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (135/95)

4 Toes to Bar

4 Box Jump Overs (24/20)

Up by (2’s) until finish

 

Scaling

Push Presses

  • (115/80) or less

Toes to Bar

  • Knees to Chest
  • Scorpion Kicks

Box Jump Overs

  • less than (24/20)
  • *do NOT use step ups as a scale; stack plates to appropriate height AND JUMP

 

 

WEDNESDAY

 

Strength

Front Squat

Week 6

 

Pausing Front Squat

6 Sets of 2

Pause for a full 3 seconds in bottom of squat.

 

Conditioning

“Wasabi”

For Time:

9 Laps (1,000 Meter Run)

40 Chest to Bar Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpee

 

Scaling

Air Squats

  • None

Assault Bike

  • None

Power Cleans

  • (135/95) or less

 

 

MOVING MASTERS

Strength

Front Squats

Week 6

 

Pausing Front Squat

6 Sets of 2

Pause for a full 3 seconds in bottom of squat.

 

 

Conditioning

“Wasabi”

3 Rounds For Time:

3.5 Laps (400 Meter Run)

10 Pull-ups

10 Front Squats (95/65)

10 Barbell Facing Burpees

 

THURSDAY

 

Conditioning

For Time:

 

100 KB Swings (53/35)

Every minute on the minute complete 5 box jumps (24/20) until the 100 KB swings are complete.

 

Rest as needed

 

For Time:

50 Manmakers (35’s/20’s)

 

OPTIONAL – Cash Out

 

Midline

Not For Time:

25 GHD Sit-Ups

25 Hip Extensions

25 AbMat Sit-Ups

25 Banded Good Mornings

25 Hollow Rocks

25 Superman Rocks

 

Scaling

KB Swings

  • (45/25) or less

Box Jumps

  • less than (24/20)
  • *do NOT use step ups as a scale; stack plates to appropriate height AND JUMP

 Manmakers

  • Lighter dumbbells

 

FRIDAY

 

Strength

Bench Press

Week 6

 

  1. Barbell Bench Press – Medium Grip

1 set (as many reps as possible at 87.5% of 1RM)

 

  1. Barbell Bench Press – Medium Grip

Paused Bench Press

3 sets, 3 reps (85% of 1RM, last set AMRAP)

 

Conditioning

  1. “Two Tone”

For time:

 

30 Hang Power Clean (115/80)

(30/21) Calorie Bike

20 Hang Power Clean (115/80)

(20/15) Calorie Bike

10 Hang Power Clean (115/80)

(10/9) Calorie Bike

 

Directly into…

 

10 Deadlifts (205/145)

(10/9) Calorie Row

20 Deadlifts (205/145)

(20/15) Calorie Row

30 Deadlifts (205/145)

(30/21) Calorie Row

 

Scaling

Power Cleans, Deadlifts

  • Less weight

Row, Bike

  • None

 

MOVING MASTERS

Pull-Ups

Week Seven

 

  1. Core: 3 sets

:30 L/ Tuck sit hold

10 Hip extensions (GHD)

 

  1. Mobility

1 minute Butchers block stretch

:30 front swing stretch

 

  1. 2 sets

10 lat pull downs

10 ring rows

 

  1. EMOM- 5 mins

3-5 negatives

 

-maintain feet together

-hollow shape throughout the whole movement

-control all the way to the bottom until your arms are fully extended

 

Scaling options:

-band (heaviest you should use is the yellow band)

-low bar (if the yellow band isn’t enough)

 

 

Conditioning

  1. “Two Tone”

For Time:

15 Hang Power Clean (95/65)

(10/9) Calorie Bike

(20/15) Calorie Row

10 Hang Power Clean (95/65)

(10/9) Calorie Bike

(20/15) Calorie Bike

5 Hang Power Clean (95/65)

(10/9) Calorie Bike

(20/15) Calorie Row

 

 

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