29 June 2017

Friday, 6.30.17

Skill/Strength: Kettlebell 
5 Rounds
Kettlebell Swing 1-arm 5ea
Kettlebell Clean Pull 5ea
Kettlebell Clean 5ea
Kettlebell Windmill 5ea

WOD 
3min AMRAP
KBS
3min AMRAP
KB Clean
3min AMRAP
KB C&J

28 June 2017

Thursday, 6.29.17

Skill/Strength 
Box Squat 3RM
Rest 2min b/w sets

WOD 
21-18-15-12-9
Power Clean #135/95
Box Jump 24/20"

27 June 2017

Wednesday, 6.28.17

Skill/Strength: Pistol 
4 Rounds
10 Wall Ankle Mobility (5ea)
12 Rolling Squat
3 Kneeling Side Lift
12 Cossack Squats (6ea)

WOD 
FT (80% effort)
800m run
15 rolling squats
15 tuck ups
400m run
10 rolling squats
10 tuck ups
200m run
5 rolling squats
5 tuck ups
400m run
10 rolling squats
10 tuck ups
800m run
15 rolling squats
15 tuck ups

26 June 2017

Tuesday, 6.27.17

Skill/Strength 
Back Squat 75% x 5 x 4
Rest 2min b/w sets

WOD 
Naidas
6 RFT
5 Deadlift Heavy
400m run
3 Muscle Up

25 June 2017

Monday, 6.26.17

Skill/Strength: Bench/Push Up 
3 Rounds
3 Push Up
5ea arm Xiaopeng Backward
12s Forearm Plank
30s Pike Stretch

WOD 
4min AMRAP
10 Push Press #95/65
10 Pull Up
4min Rest
4min AMRAP
15 KBS #70/53
15 HR Push Up

23 June 2017

Saturday, 6.24.17: Saturday Barbell Club

Snatch  
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Muscle Snatch - 5x3
Power Snatch- 70%x3x5
Snatch Push Press + OHS - 70%x5+1x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Jerk BTN (hold split 3s) - 70%x3x6
Back Squat - 70%x5x5

22 June 2017

Friday, 6.23.17

Skill/Strength 
Kettlebell 
Kettlebell Clean 5x4
Kettlebell Press 5x4
Turkish Get Ups with Press at each stage

WOD 
Chipper w/ a partner
50 Burpees *6" target
100 Ab-Mat Sit-ups w/ weight #25/15
100 Box Jumps 24"/20"
50 Power Snatches #95/65

21 June 2017

Thursday, 6.22.17

Skill/Strength 
OHS 5RM

WOD 
3 RFQ
10 Kettlebell Clean* 5 ea arm
50ft Kettlebell front rack walking lunges*
25 ABMAT Sit ups
*pick weight that is difficult but not impossible

20 June 2017

Wednesday, 6.21.17:

Skill/Strength 
Pistol 
Banded Pistols 20x4
Single leg box negatives 20x4
Toe to Heel Pistol progressions 10x4

WOD 
4 EMOM
20 Air Squats
*1 min rest
4 EMOM
15 Wall Ball Shots #20/14
*1 min rest
4 min EMOM
10 Burpee to plate #45/25
*1 min rest
15 Push-ups

19 June 2017

Tuesday, 6.20.17

Skill/Strength Reps x Sets
Front Squat 70% x 4 x 4
Rest 2min b/w sets

WOD 
3 RFT
10 Pull-Ups
10 Single Arm OH Kettlebell Squats #35/25
200M Run

18 June 2017

Monday, 6.19.17

Skill/Strength 
5 count push up 5 x 5
Xiaopeng Forward 5 x 5 (5ea arm)
Decline Push Up 10 x 5
German Arm Swing 10 x 5

WOD - Andrew's Birthday WOD 
"DT"
5 RFT
12 Deadlifts #155/105
9 Hang Power Cleans #155/105
6 Push Jerks #155/105

"Heavy DT" @ #205/145

16 June 2017

Saturday, 6.17.17: Red Rum Barbell Club

Snatch 
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 70%x3x5

Clean & Jerk 
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65%x3+1 70%x3+1x2 75%x2+1x3 80%x1+1x4
Good Morning 3x5
Snatch Deadlift 90%x3x5

15 June 2017

Friday, 6.16.17

Skill/Strength 
Kettlebell 
5 Rounds
Kettlebell Swing 1-arm 5ea
Kettlebell Clean Pull 5ea
Kettlebell Clean 5ea
Kettlebell Windmill 5ea

WOD 
FQ
KB Power Clean
KB Press
KB Descents

14 June 2017

Thursday, 6.15.17

Skill/Strength 
Box Squat 5RM

WOD 
15 Rnds Not For Time
1 Hang Power Snatch +
1 Hang Snatch +
1 OHS
*try to add weight each round

13 June 2017

Wednesday, 6.14.17

Skill/Strength 
Pistol 
Wall Ankle Mobility 10 x 5 (5ea)
Rolling Squat 10 x 5
Kneeling Circle 3 x 5
Cossack Squats 10 x 5 (5ea)

WOD 
21min EMOM
1: 8 Pistol on Box 4ea
2: 5 Jefferson Curls #45/35
3: 15 Pendlay Row #45/35

12 June 2017

Tuesday, 6.13.17

Skill/Strength 
Back Squat 70% x 5 x 4
Rest 2min b/w sets

WOD 
10min AMRAP
5 Toes to Bar
10 KBS #70/53
20 Wall Ball Shot #20/14

11 June 2017

Monday, 6.12.17

Skill/Strength
Bench/Push Up
Scapular Shrug 15 x 5
Xiaopeng Forward 5 x 5 (5ea arm)
Incline Push Up 15 x 5
German Arm Swing 10 x 5

WOD
3 RFT
15 Bar Facing Burpees
15 Shoulder 2 Overhead #135/95

09 June 2017

Saturday, 6.10.17: Redrum Barbell Club

Redrum Barbell Club tonight at 1730-1930! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Snatch WU: 2 snatch long pull + 2 overhead squat + 2 squat snatch press + 2 snatch drop + 2 tall snatch x 3 rounds
Snatch - 60%x3, 65%x3, 70%x3x4

Clean & Jerk WU: 2 clean long pull + 2 front squat + 2 clean drop + 2 tall clean + 2 press + 2 push press + 2 jerk from behind the neck + 2 press in split position x 3 rounds
Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
Clean Pull - 90% x 3 x 4
Front Squat - 70% x 4 x 5

08 June 2017

Friday, 6.9.17

Skill/Strength: Kettlebell
5 Rounds
5ea KB 1-arm swing
5ea KB Clean Pull
3ea KB Clean

WOD
No Measure
4 Turkish Get Up
4 KB Push Press
4 KB Plank Row

07 June 2017

Thursday, 6.8.17

Skill/Strength:
Front Squat 1RM

WOD
10min AMRAP
30 Double Under
10 Hang Power Clean #95/65
10 Pull Up

06 June 2017

Wednesday, 6.7.17

Skill/Strength: Pistol
4 Rounds
10 (5ea) Wall Ankle Mobility
10 Rolling Squat
3 Kneeling Circle
10 (5ea) Cossack Squat

WOD
3 Rounds for Quality
12s Bent Hollow Body Hold
5 Cat-Cow
6 Seated Russian Twist
10 Standing Hip Circle
10 (5ea) Pistol on Box (standing on box with one leg hanging off)

05 June 2017

Tuesday, 6.6.17

Skill/Strength:
Back Squat 1RM

WOD
10min AMRAP
5 Strict Pull Up
10 KBS #70/53
20 Squat

04 June 2017

Monday, 6.5.17:

Skill/Strength: Bench Press/Push Up
4 Rounds
15 Scapular Shrug
5ea Xiaopeng Forward, 5#
15 Incline Push Up
10 German Arm Swing

WOD
3 Rounds for Time
10 Power Snatch #135/95
15 Burpees
200m Run

03 June 2017

Saturday, 6.3.17: Redrum Barbell Club


Redrum Barbell Club tonight at 1730-1930! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Snatch WU: 2 snatch long pull + 2 overhead squat + 2 squat snatch press + 2 snatch drop + 2 tall snatch x 3 rounds
Hang Power Snatch (below knee) - 65% x 5 reps x 3 sets
Snatch - 55%x3, 65%x3, 70%x3, 75%x3, 70%x3

Clean & Jerk WU: 2 clean long pull + 2 front squat + 2 clean drop + 2 tall clean + 2 press + 2 push press + 2 jerk from behind the neck + 2 press in split position x 3 rounds
Power Clean - 70%x3x5
Power Jerk - 60%x3x5
Push Press - 70%(of jerk)x5x5
Front Squat - 70%x3x5

01 June 2017

Friday, 6.2.17

Skill/Strength
Bench Press/Push Up
4 Rounds
12 Scapular Shrug
10 (5ea) Xiaopeng Forward
12 Incline Push Up
10 German Arm Swing

WOD
30-20-10
Deadlift, #155/105
Box Jump, 24/20"
HR Push Up