Monday, October 15th - Saturday, October 20th

This will be the first week that we are offering Weightlifting classes, Monday and Thursday at 530 pm. The focus will be to improve in the snatch, clean & jerk, and overall strength. Please be sure to take advantage of this opportunity and reserve a spot as you normally would.


Monday

 

A.

3 rounds for quality

4-6 Box Jump from bottom of squat position;

8-10 Plank Push Ups;

20s/side active lunge static hold w/ knee ½ inch off floor

+

B. Back Squat: 2-4 x 8-10

(+5lbs and/or reps and/or sets from last week, only if movement quality can be maintained)

+

Every 45s x 6

1: 11 WB

2: 10 DB HPS*

3: 25s FLR

*Challenge: +2 every round, i.e., 10, 12, 14, 16, 18, 20)

 

Tuesday

 

OTM x 5

4-5 Strict Press, building incrementally

OTM x 5

4-5 Push Press w/ pause at top

+

NOT for time, break up reps as needed for quality

10, 8, 6, 4, 2

Strict Pull Ups

10-20 Russian Twists

6-8 Zottman Curls

15-20 PVC Hollow Rocks

30-40 DU/45-60 SU – practice!

(cap 20)

+

AMRAP 8

1, 2, 3, …

Dual KB Deadlifts

Burpees

Shuttle Runs

 

Wednesday

 

3:30 on/1:30 off x 8 sets

 

Pick up each set where the previous left off

 

50ft DB Walking Lunges

10 burpees

4-10 Pull Ups*

250m Ski Erg
20s/side Side Plank

10/6 cal AB

4-10 Push Ups*
25ft DB Push Bear Crawl

4-10 Toes to Bar*
200m Run

 

*pick a number you can do without loss of rhythm/not to failure

 

Challenge movements:

2 rope climbs

4 wall walks

4-8 handstand push ups

 

[30/10]

 

Thursday

 

A1. Alternating DB Goblet Step Up x 16; rest 60s

A2. DB Goblet Squats for 30 seconds of continuous reps at smooth pace; rest as needed

x 3-4

+

B. SLAMRAP 15

50t SA Waiter Walk (mod-challenging weight)

50ft SA Waiter Walk

8-10s Assault Bike Sprint;  

30-45s Weighted Wall Sits

+

W/ a friend

 

For time:

 

85/45 cal AB*

 

*friend A is on AB and friend B runs 100m; when friend B comes back, switch and A runs and B is on AB; repeat until finish.

 

(cap 10)

 

Friday

 

00:00 – 16:00

O2M x 8

Power Clean + Front Squat + Jerk (3+2+1), starting with bar and building incrementally;

 

(Rest 2)

 

18:00 – 28:00

3-position Clean Deadlift: 3-4 x 3

 

(Rest 2)

 

30:00 – 40:00

OTM x 5

1: 7 thrusters (<=95/65)

2: 7 burpee over bar

 

*Challenge: add +1 rep every minute for each movement, i.e., 7, 8, 9, 10, 11

 

Saturday

 

On a running clock w/ a friend, splitting total work as needed:

 

00:00 – 07:00

For time:

1250m row

or

70/42 cal AB

 

07:00 – 13:00

AMRAP 6

30 Toes to bar/knee raises

20 Pull Ups

100m run together

 

(Rest 1)

 

14:00 – 20:00

AMRAP 6

14 Hang Power Snatch

7 synchronized lateral partner burpees

 

(Rest 1)

 

21:00 – 28:00

90 Wall Balls

*every transition between partner, 20s plank together

 

28:00 – 35:00

For time:

1250m row

or

70/42 cal AB

[Alternate between first block]

Monday, October 8th - Saturday, October 13th

Starting NEXT week, October 15th, we will be offering an (Olympic) Weightlifting class Monday and Thursdays at 5:30 PM. All skill levels are welcome and encouraged to come lift. Since these classes will be running simultaneously with the CF classes, we will need anyone participating in open gym to be extra cautious about making sure the classes have priority for space and equipment. Please be sure to reserve a spot as you would any other class.

Monday

 

A. 10 min to build to a heavy one rep Back Squat (use last week as baseline)

B. 60-70% of A. x 2-4 x 10-12, rest 2

+

OTM x 5

1: 12 Wall Balls

2: 10 DB Hang Power Snatch (mod/tough weight)

3: 20-30s FLR

 

Challenge: Add +2 to WB each round (12, 14, 16, 18, 20)    

 

Tuesday

 

OTM x 5

5-6 Strict Press, building incrementally

OTM x 5

5-6 Push Press w/ 2s pause at top*

+

NOT for time; break up reps as needed for good quality/challenge

(cap 20)

10-15 Strict Pull Ups

100m run

20-30 Ring Row

30s Weighted Wall Sit

40 KB Windmill

30s Weighted Plank

20-30 Ring Row

100m Run

10-15 Strict Pull Ups

+

For time:

85/45 cal AB or

125/100 cal row

*each X min, get off and do X burpees, e.g., at 4 minute mark, get off and do 4 burpees; etc.

(cap 10)    

 

Wednesday

 

Aim for consistency throughout:

 

AMRAP 5; rest 3

9 DB Front Squat

6 Burpee over DB

3 Shuttle Run**

 

5 min AB; rest 3

 

AMRAP 5; rest 3

10 DB Power Clean

10 Box Step Ups

5 Toes to bar

 

5 min Row; rest 3

 

AMRAP 5; rest 3

12 DB Push Press

12 Ab-mat Sit ups

100m run

 

**1 shuttle run = 25' down and back so total 150' of running 

 

Thursday 

 

On a running clock

 

00:00 – 15:00

Front Rack Barbell Reverse Lunges

8-10 x 3/side, resting 90s between each side

+

B. SLAMRAP 15 (Slow AMRAP)

50ft Single Arm Farmer’s Carry

50ft SA Farmer’s Carry (other side)

8-10s Assault Bike Sprint;

6-8 Push Ups

+

C.

30:00 – 40:00

w/ a friend

 

Assault Bike for max calories

1 min on/1 min off

(you-go-I-go)

 

x 4

 

Friday 

 

00:00 – 12:00

OTM x 12

1+1 Power Clean + Hang Power Clean, starting with empty bar and building;

 

Rest 3

 

15:00 – 27:00

OT90s x 8

5 Front Squats, starting with empty bar and building;

 

Rest 3

 

30:00 – 40:00

AMRAP 10

35 DU/50 SU

8 Thruster

35 DU/50 SU

200m run

35 DU/50 SU

8 Thruster

 

Challenge: if finish TWO rounds,

Max burpee over bar in remaining time

 

Saturday 

 

“Odd Object Linda”

 

10-9-8-7 … -3-2-1

KB Deadlift (2-arm)

DB Bench Press

Wall Ball, Med Ball or D-Ball Clean over Shoulder

 

25, 30# Wall Balls

35, 40# Med Balls

80, 100# D-Balls

 

*share objects and benches with your friends!

 

(cap 30)

+

3 rounds slow and steady

8/side side plank hip raises

8/5 cal AB

20s hollow hold

3-5 shoulder rotations hanging on bar 

Monday, October 1st - Saturday, October 6th

We will be maxing out this week. Be sure to record your weights into Beyond the Whiteboard so that you know what weights to base your percentages in the coming weeks.

Monday


(A) Power Snatch - 15 minutes to build to a heavy single


(B) Back Squat - 15 minutes to build to a heavy single


(C) 1 minute Assault Bike for max calories



Tuesday


(A1) Close Grip Bench Press - heavy single

(A2) Strict Pull ups - max weight/least amount of assistance



(B) “Cindy”


AMRAP in 20 minutes

  • 5 pull ups

  • 10 push ups

  • 15 squats



Wednesday

“Filthy 50”


50 reps of each exercise, 40 minute time cap

  • Box Jumps, 24/20”

  • Jumping pull ups

  • Kettlebell swings, 16/12kg

  • Walking Lunges

  • Knees to elbows

  • Push press, 45/35lbs

  • Back extension, sub good mornings if needed

  • Wall balls, 20/14lbs

  • Burpees

  • Double unders



Thursday


(A) Push Press - 15 minutes to build to a heavy single


(B)  

  • Row 1k

  • Rest ~10 minutes

  • Run 800m




(C1) Hollow Rock - 3 x 25s

(C2) Side Plank - 3 x 25s/each


Friday


  1. Power Clean - 15 minutes to build to a heavy single


(B) “Fran”


21, 15 & 9 reps, 10 minute time cap


  • Thrusters

  • Pull ups




(C) Hollow hold - 3 x max time


Saturday


A.

AMRAP 30

AB 1 minute @85%*

Row 1 minute @85%*

Rest Jog/Walk 100m**

14 Stationary Lunges

14 Wall Balls

14 KBS

Rest Jog/Walk 100m

AB 1 minute @85%

Row 1 minute @85%

Rest Jog/Walk 100m

20 DU/35 SU

10 air squats

5 burpee to 6” target

Rest Jog/Walk 100m

B.

3-5 Rounds Not For Time:

30s Goblet KB Wall Sits 

15 KB Halos

20 FLR Shoulder Taps