Monday

CFM Life
Back Squat
Alternating EMOM x 14: (50,55,60,65,70,75,80%)
— 3 Back Squats
— 2 Pausing Back Squats (3s in bottom)

“Destiny’s Child”
For Time: (20min cutoff)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)
—Directly Into—
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

CFM Comp
Pausing Back Squats
E1:30 x 6 sets: (65,65,70,70,75,75%)
30 Double Unders
2 Pausing Back Squats (3s in bottom)

Squat Snatch Complex
E1:30 x 7 sets: (60%, +5% each set)
1 Hang Squat Snatch (knee level)
1 Low Hang Squat Snatch (below knee level)

Tuesday
CFM Life
Spend 16min (E2:00) working on Strict Pull-Ups / Strict Ring Muscle-Ups
**If the athlete can perform controlled SPU or SMU with 0-Orange Band, then they should pick an achievable number to perform in each interval.

Here are the options for those working towards the above:
Pull-Up Static Hold – https://www.youtube.com/watch?v=M5ieuUqG6RQ
Pull-Up Negatives – https://www.youtube.com/watch?v=QqsPFkxkpgE
RMU Transitions – https://www.youtube.com/watch?v=wxzOrYbSf5k
Partner Assisted RMU – https://www.youtube.com/watch?v=VId5cDZ7O9s

“Boat Race”
3 Rounds: (26min cutoff)
500 Meter Row
400 Meter Run
–Rest 3 Minutes Between Rounds–
*Score Is Total Time, Including Rest*

CFM Comp
Body Armor
3 Rounds: (16min cutoff)
50% of Max Ring Muscle-Ups
50′ DB Overhead Lunge (switch hands at 25′)
200′ Sled Push (Heavy Sprint)
25 GHD Sit-Ups

Wednesday

CFM Life
Push Jerk / Split Jerk
In 14min (E2:00), build to a moderate set of 3 Push Jerk or Split Jerk.

“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
–Rest 1 Minute Between Rounds–

CFM Comp
In 14min, perform:
1 Max Rep Attempt Strict HSPUs
–rest 2:00, then–
E2:00 x 5 sets: (65%, add 5% each set)
3 Power Cleans
1 Pausing Push Jerks (2s in the dip, 2s in the catch)
2 Push Jerks (no pause)

“The Chief” — same as above^^

Thursday

CFM Life
“Old Town Road”
6 Rounds: (30min cutoff)
15/12 Calorie Assault Bike
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Thruster
In 14min (E2:00), build to a heavy set of 3 Thrusters from the rack.

CFM Comp
“Kids Gone Crazy”
On the 0:00…
“Finny Franny”
15-12-9
Thrusters (95/65)
Pull-Ups

On the 4:00…
“Dear Diana”
15-12-9
Deadlifts (225/155)
HSPUs

On the 8:00…
“Munchkin Mandy”
6-4-2
Ring Muscle-Ups
Squat Snatches (135/95)

Saturday

CFM Life CFM Comp
“Shrimpin”
For Time – Teams of 4: (40min cutoff)
1 Mile Run Together
100 Burpees
100 Deadlifts
800m Run Together
80 Burpees
80 Deadlifts
400m Run Together
60 Burpees
60 Deadlifts
*During burpees, two athletes will accumulate reps while the other two are holding a loaded deadlift bar (315/245). During deadlifts (225/175), two athletes are working in tandem to accumulate reps while the other two are holding a plate overhead.*

Sunday

CFM Life
“Hogwarts”
AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

Monday

CFM Life
“Marathon Monday”
2 Rounds: (45min cutoff)
400 Meter Run, 26 Hand Release Push-Ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-Ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

CFM Comp
Power Snatch
On the 1:30 x 7 Sets: (60 – 63 – 66 – 69 – 72 – 72 – 75%)
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Back Squat – E2:30
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Tuesday

CFM Life
In 15min (E1:30), build to heavy Power Clean + Push Jerk

“Grace+”
AMRAP 15
30 Clean and Jerks (135/95)
–rest 3:00–
Max Bar Muscle Ups

CFM Comp
“Tres Leches”
On the 0:00…
30 Clean and Jerks (135/95)

On the 10:00…
30 Kipping HSPUs
30 Bar Muscle-Ups

On the 20:00…
1 Mile Run

Wednesday

CFM Life
In 14min (E2:00), build to a heavy set of 3 Deadlift.

“Ding Dong”
AMRAP 18:
21/15 Calorie Assault Bike/Row
15 Strict HSPUs
300′ Farmers Carry (70/53)
15 Goblet Squats (70/53)

CFM Comp
Deadlift – E2:00
3 @ 74%
1 @ 81%
3 @ 74%
1 @ 86%
3 @ 74%
1 @ 91%

“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPUs
15 DB Deadlifts (50s/35s)
15 DB Front Squats (50s/35s)

Thursday

CFM Life
“Annie’s On the Run”
For Time: (35min cutoff)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
In 15min (E2:30), perform 6-6-4-4-2-2 reps of Bench Press, building in load each set.

“Vader”
3 Rounds: (25min cutoff)
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35) or Power Snatches (75/55)
15 Lateral Burpees

CFM Comp
Push Press – E2:30
6 @ 76%
6 @ 78%
6 @ 80%
6 @ 83%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Vader” – same as above^^

Saturday

CFM Life CFM Comp
In 15min, accumulate the highest total poundage possible as a team – Squat Clean

“Wreck Yoself”
Teams of 3, For Time: (30min cutoff)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
6 Rope Climbs or 30 Strict Pull-Ups
20 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
9 Rope Climbs or 45 Strict Pull-Ups
35 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
12 Rope Climbs or 60 Strict Pull-Ups
50 Squat Cleans (135/95)

Sunday

Happy Easter!

Monday

CFM Life
In 16min (E2:00), build to a heavy single Power Snatch.

“Black and Blue”
5RFT: (15min cutoff)
5 Power Snatch (135/95)
10 Burpees

CFM Comp
Power Snatch
On the 1:30 x 4 Sets: (60 – 63 – 66 – 68%)
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
—Directly into—
On the 1:00 x 6 Sets: (72 – 76 – 80 – 84 – 84 – 84%)
1 Power Snatch

Back Squat – E2:30
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Tuesday

CFM Life
Spend 12min (E2:00) working on Strict Handstand Push-Ups.

“Bad Blood”
5 Rounds – 1:00ea
Power Cleans (135/95)
Shoulder to Overhead
Calorie Bike or Row
Rest

CFM Comp
For Time: 10 x 30% Max Strict HPSU
*Must be unbroken sets*
*12min cutoff*

“Bad Blood”
5 Rounds – 1:00ea
Burpee Box Jumps (24″/20″)
Power Cleans (135/95)
Calorie Bike or Row
Rest

Wednesday

CFM Life
In 12min (E2:00), build to a heavy set of 3 Front Squats.

“Heartbreak Kid”
3RFT: (15min cutoff)
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

CFM Comp
Push Press – E2:30
6 @ 73%
6 @ 75%
6 @ 77%
6 @ 79%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Heartbreak Kid” – same as above ^^

Thursday

CFM Life
“Christine”
3RFT: (20min cutoff)
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Spend 12min working on Strict Pull-Ups / Strict Ring Muscle-Ups

“TNT”
For Time: (15min cutoff)
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
RX = 95/65

CFM Comp
Deadlift – E2:00
3 @ 72%
1 @ 79%
3 @ 72%
1 @ 84%
3 @ 72%
1 @ 89%

“Van Damme”
For Time: (15min cutoff)
30 Power Snatches + 10 Ring Muscle Ups
30 Power Clean and Jerks + 10 Ring Muscle Ups
30 Thrusters + 10 Ring Muscle Ups
*RX = 135/95*

Saturday

CFM Life CFM Comp
“Tippy Toes”
For Time: (40min cutoff)
Buy In: 1000m Row + 500 Double Unders
Round 1: A) 21 Toes to Bar, B) 14 Burpees, A+B) 200m Run
Round 2: A) 18 Toes to Bar, B) 12 Burpees, A+B) 200m Run
Round 3: A) 15 Toes to Bar, B) 10 Burpees, A+B) 200m Run
Round 4: A) 15 Toes to Bar, B) 10 Burpees, A+B) 200m Run
Round 5: A) 18 Toes to Bar, B) 12 Burpees, A+B) 200m Run
Round 6: A) 21 Toes to Bar, B) 14 Burpees, A+B) 200m Run
Cash Out: 1000m Row + 500 Double Unders

Sunday

CFM Life
Back Squats
EMOM x 10
2 Back Squats

“Step Down”
3 Rounds: (20min cutoff)
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

CFM Comp
Complete Rest

Monday

CFM Life
In 15min (E2:30), build to a moderate 3-position Squat Snatch complex.

“Snake Bite”
21 – 15 – 9 reps for time: (15min cutoff)
Squat Snatch (95/65)
Chest to Bar Pull-Ups

CFM Comp
Back Squat – E2:30
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Power Snatch
On the 1:30 x 4 Sets: (58 – 61 – 64 – 67%)
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
—Directly into—
On the 1:00 x 6 Sets: (70 – 74 – 78 – 82 – 82 – 82%)
1 Power Snatch

Body Armor A
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

Body Armor B
1 Set of 50 Glute Bridges (25-35% 1RM Deadlift)

Tuesday

CFM Life
Spend 12min working on Strict Pull-Ups and/or Strict Handstand Push-Ups.

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
—Rest 4 Minutes—

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
—Rest 4 Minutes—

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

CFM Comp
Strict HPSU – 1 Attempt for Max Repetitions

Strict Pull-Ups – 1 Attempt for Max Repetitions

“Doce”
Same as above ^^

Wednesday

CFM Life
In 10min (E2:00), build to a heavy set of 6 Push Press.

“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)

CFM Comp
Push Press – E2:30
6 @ 70%
6 @ 72%
6 @ 74%
6 @ 76%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Rear End” performed at 185/135

Body Armor A
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
*Rest 1:30 between sets*

Body Armor B
Accumulate 1:30 in an L-Sit

Thursday

CFM Life
“Rope Swing”
AMRAP 15:
3 Rope Climbs
15 Kettlebell Swings (53/35)
30 AbMat Sit-Ups

CFM Comp
ROMWOD, Active Recovery, or Optional Below

Not for Time, and at a Controlled Intensity:
50/40 Calorie Ski Erg
75/60 Calorie Row
100/80 Calorie Assault Bike

**On the 0:00, and every 5:00 thereafter until workout completion**
5 Strict Toes to Bar
10 Kettlebell Swings
20 Banded Good Mornings
30 Banded Pull-Aparts

Friday

CFM Life
In 16min (E2:00), build to a heavy set of 3 Deadlift followed by a challenging set of 10.

“Tri-Sprint Intervals”
3 Rounds of AMRAP 4
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10 Meter Shuttles
—3:00 Rest Between Rounds—

CFM Comp
Deadlift – E2:00
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
—Rest 2:00—
10 @ 65%

“Tri-Sprint Intervals” – Same as above ^^

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50′ Handstand Walk
—Rest 2:00 between sets—

Saturday

CFM Life
“Me Three”
Teams of 3
For TIme: (30min cutoff)
100 cal Row (2 people hang from pull-up bar)
100 Overhead Medball/KB Walking Lunge (20/14) (53/35)
80 Box Jumps / Step-Ups (24/20)
80 Ground to Overhead with Wallball (20/14) (2 people hold wall sit)
60 AbMat Sit-Ups (passing a wallball each rep)
60 Goblet Squats (53/35) (2 people stand at top position)
40 Burpee Box Jump Over
40 Kettlebell Swings (53/35) (2 people hold at top position)

CFM Comp

Sunday

CFM Life
“Sea Level”
For Time: (25min cutoff)
2,500 / 2,000 Meter Row

*Every 3 Minutes (Starting at 0:00)*
10 Kettlebell Swings (70/50)
30 Double Unders

CFM Comp
Complete Rest

Monday

“Wall-E”
AMRAP 20:
5 Walkout Push-Ups or 5 Wall Walks or 30′ Handstand Walk
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

CE – Strength
Pausing Back Squat
5 Sets of 3
1) 65%
2) 70%
3,4,5) 75%
*1st Squat = Pause for 3s in the bottom. 2nd + 3rd = No Pause.*

Tuesday

Olympic Lifting
EMOM 8 – Build to a heavy complex.
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch

“Inner Tube”
25-20-15-10-5: (25min cutoff)
Power Snatches (75/55)
Toes-to-Bar
Burpees

Wednesday

“Dead Broke”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
–Rest 5 Minutes–

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
–Rest 5 Minutes–

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

Thursday

“Helmet Hair”
5 Rounds: (25min cutoff)
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

CE – Recovery
5:00 Bike, 2:30 each side Low Dragon
4:00 Bike, 2:00 each side Front Split
3:00 Bike, 1:30 each side Pigeon
2:00 Bike, 1:00 each side Toe Saddle Archer
1:00 Bike, 0:30 each side Twisted Cross
1:00 REBOUND

Friday

“Rope-A-Dope”
AMRAP 15:
30/20 Calorie Assault Bike or Row
20 Alternating Dumbbell Snatches (50/35)
100 Double Unders
5 Rope Climbs

Saturday

“Macho Mile”
Teams of 3
4 Rounds For Time: (40min cutoff)
1200m Run Relay Style
6 Rounds of “Macho Man” (135/95) or (165/115) or (185/125) or (205/135)
*Swap every 200m / every round of Macho Man*

**1 Round of Macho Man**
3 Power Cleans
3 Front Squats
3 Push Jerks

Sunday

“Smirnoff”
3 Rounds: (35min cutoff)
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups

Monday

Olympic Lifting
EMOM x 3
3 Snatch Balances (50,60,70%)
–rest 1:00–

EMOM x 3
3 Snatch High Pulls (70%)
–rest 1:00–

EMOM x 3
2-3 Squat Snatches (70%+)

“Low Key”
AMRAP 12:
9 Burpee Pull-Ups (RX+ 5 Ring Muscle-Ups)
18 Alternating Dumbbell Snatch 50/35 (RX+ 10 at 70/50)
27 AbMat Sit-Ups (RX+ 15 GHD Sit-Ups)

CE – Bike Capacity
7:00 Max Calorie Bike

Tuesday

Skill
Spend 8-10min working on Jump Rope. This could be a new style, consistency, speed, etc.

“Megalodon”
6 Rounds in Teams of 2: (30min cutoff)
12 Box Jumps 30/24 (RX+ 36/30)
21 Goblet Squats 53/35 (RX+ 70/53)
500 Meter Row (RX+ Damper Setting 10/8)
*Switch each round*

CE – Midline
3 Rounds
10 Pausing (2s in Bottom) Overhead Squats (95/65)
0:20 Supine GHD Hold
0:20 Hip Extension Hold

Wednesday

Strength
In 15min, build to a heavy set of 3 Bench Press

“Double Pits To Chesty”
AMRAP 12:
40 Double Unders (RX+ 60 or 40 w/ Weighted Rope)
20 Push-Ups (RX+ HSPUs)
10 Toes to Bar (RX+ 0:20 L-Sit Hold)

CE – Odd Object
3 Rounds
100m Farmers Carry
200m Sled Drag

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.5
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.5
*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*

Sunday

“Steamroll”
AMRAP 25
150ft Sled Push
1 Lap Wreck Bag Run
2 Lap Regular Run

Monday

Skill
EMOM x 14
A) 35-50 Double Unders
B) Muscle-Up / Progression / Practice

“Sir Charles”
For Time: (20min cutoff)
800m Run
7 Rounds of “Cindy”
800m Run
*”Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats*
**Wear a weighted vest if you’d like!**

CE – Body Armor
3 Giant Sets
9-7-5-3 Bench Press
18-14-10-6 Bent Over Row w/ DB
200′ Farmers Carry

 

Tuesday

“Bed Time”
5 Rounds on the 5:00
15 Abmat Sit-Ups
12 Bar Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
*RX = 185/125*

CE – Bike Sprints
Tabata Bike (Goal = 60/45cals)
Rest 4:00
Tabata Bike (Goal = 50/35cals)
*For every calorie missed, perform a burpee*

 

Wednesday

Olympic Lifting
5 Sets on the 3:00
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

“Jacquelyn”
For Time: (15min cutoff)
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

CE – Odd Object
Accumulate 5:00 in a Weighted Wall-Sit
*Use a kettlebell for this. You will hold the KB in the front rack position on one side. You may swap sides during the hold. Every time you have to put the kettlebell down or come above parallel in the wall-sit, stop and perform 7 Kettlebell Swings*

 

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.4
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.4
*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*

Sunday

“Quarterback”
EMOM x 25:
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
*Score is total stations completed as written within the minute. A perfect score is 20.*

Monday

Back Squat
Perform a set E2:00
5 reps @ 70%
3 reps @ 75%
5 reps @ 70%
3 reps @ 80%
5 reps @ 70%
3 reps @ 85%

“Mercury”
AMRAP 25 – Teams of 2
12/9 Calorie Bike / Row
12 Kettlebell Swings (70/53)
9 Burpees
*Complete entire round before switching*

CE – Midline
Accumulate 2:00 in an L-Sit / L-Hang
*Starting with and every time you break, perform 7 GHD Sit-Ups*

Tuesday

Skill
Spend 12min working on Handstands or Handstand Walking

“3-Wheel Drive”
5 Rounds of AMRAP 3:
21 Jumping Lunges
15 Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
*Rest 3 Minutes Between*

CE – Body Armor
3 Giant Sets
10 Single Leg Dumbbell Deadlifts
10 Dumbbell Bench Press
10 Alternating Dumbbell Shoulder Press
10 Glute Ham Raises
*Rest 2:00 Between Rounds*

 

Wednesday

Olympic Lifting
Spend 12min building to a heavy Overhead Squat

“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

CE – Odd Object
5 Rounds
100′ Sandbag Bear Hug Walk (150/100)
50′ Heavy Yoke Carry

 

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.3
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.3
*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*

Sunday

To be posted after the announcement of 19.3

Monday

“Send This”
AMRAP 15:
30 DB Hang Clean and Jerks (50/35) or Barbell (95/65)
50 Double Unders
5 Rope Climbs
15 DB Goblet Squats or Barbell Front Squats

CE – Midline
25/18 Calorie Row, 18 GHD Sit-Ups
50/35 Calorie Row, 35 GHD Sit-Ups
75/50 Calorie Row, 50 GHD Sit-Ups

 

Tuesday

Skill
Spend 12min working on Handstands or Handstand Walking

“Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike or Row

CE – Body Armor
3 Giant Sets
10 Single Leg Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 Between Rounds

 

Wednesday

Olympic Lifting
Spend 12min building to a heavy Hang Power Snatch + Power Snatch

“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-Ups
30 Power Snatches (115/80)

CE – Odd Object
3 Rounds
200′ Sandbag Bear Hug Walk (150/100)
100′ Hand-Over-Hand Sled Pull

 

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.2
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.2
*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*

Sunday

To be posted after the announcement of 19.2

Monday

“Meatball”
For Time: (30min cutoff)
75 Wallballs
35/25 Calorie Assault Bike
–Directly Into–
6 – 9 – 12 – 15:
Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)
Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)
Goblet Squats 53/35 (RX+ Goblet Squats 70/53)

CE – Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*

Tuesday

“Dead Ahead”
4 Rounds: (15min cutoff)
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

CE – Midline
20:00 Recovery Bike
On the 5:00, 10:00, and 15:00:
20 GHD Sit-Ups
20 Hip Extensions

Wednesday

Olympic Lifting
Pausing Power Clean + Power Clean
7-8 sets within 12min

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)

At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists. Percentages are intended to be light, not getting above 70%. All techique today.

“Double Play”
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

Thursday

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups

Friday

OPEN WOD 19.1
*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*

Saturday

OPEN WOD 19.1

Sunday

“U-Turn”
For Time
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups