Weekly Programming: 0730 – 0805

Monday, July 30, 2018

L200 – Strength

Back Squat: 5 x 3

L200 – Strength (Cont.)

Front Rack Reverse Lunges: 3 x 12

L200

“Sore Subject”
Alternating Tabata x 8 Minutes:
– Back Squat (45/35)
– Double Unders

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping.

L100 – Strength

Back Squat: 5 x 3

L100 – Strength (Cont.)

Front Rack Reverse Lunges: 3 x 12

L100

Alternating Tabata x 8 Minutes:
– Back Squat (Empty Barbell)
– Double Unders

 


Tuesday, July 31, 2018

L200 – Strength

Push Jerk:
– Work Up to a Heavy Set of 5

L200

“Liquid Cocaine”
5 Rounds for Time:
– 5 Power Clean and Jerks (155/105)
– 10 Chest to Bar Pull-ups

Two part workout today. Athletes will begin on the barbell, working up to a heavy set of 5 push jerks. For the metcon, athletes should choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.

L100 Strength

Push Jerk: 3 x 5

L100

5 Rounds for Time:
– 5 Power Clean and Jerks
– 10 Pull-ups

 


Wednesday, August 01, 2018

L200

Alternating On the Minute x 24 (12 Rounds):
– Even Minutes – 15/12 Calorie Row
– Odd Minutes – 15 Burpees

Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 Calorie Row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. It is best to pick a modification from the beginning and stick to it than to modify in the middle of the workout.

L100

Alternating On the Minute x 24 (12 Rounds):
– Even Minutes – 12/10 Calorie Row
– Odd Minutes – 10 Burpees

 


Thursday, August 02, 2018

L200

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
– 21 AbMat Sit-Ups
– 21 Medicine Ball Squat Jumps (20/14)
– 7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

L100

On the 3:00 x 6 Rounds (18 Minutes):
– 21 AbMat Sit-Ups
– 14 Medicine Ball Squat Jumps
– 6-5-4-3-2-1 Deadlifts

 


Friday, August 03, 2018

L200

“Cement Mixer”
On the 3:00 x 5 Rounds:
– 400 Meter Run
– 12 Toes to Bar

“Cement Mixer” is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of 5 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this.

L200 – Seated DB Press

3 x 10 Seated Press

We will use the cage to support the back while seated, with legs extended.

L100

On the 3:00 x 5 Rounds:
– 400 Meter Run
– 12 Knees to Elbows

L100 – Seated DB Press

3 x 10 Seated Press

We will use the cage to support the back while seated, with legs extended.

 


Saturday, August 04, 2018

All Levels

CFSA HUNGER GAINZ – no classes today.

To make up for it, we’ll have both a 9:30am and a 10:30am class tomorrow Sunday 8/6/2018.

Still looking to work out? Try this outside:

“The Burpee Mile”
Run 1 mile for time
Every minute on the minute perform 5 burpees. If at some point, 5 burpees are taking longer than :30s to complete, cut it down to 3 reps.

 


Sunday, August 05, 2018

All Levels

TWO CLASSES TODAY: 9:30am + 10:30am

“Catch Fire”
3 Rounds For Time:
– 1,000 Meter Row
– 200 Meter Farmers Carry (50/35)
– Walking Lunge (1 Full Length of CFSA Down & Back)

The big movement in this triplet workout is the farmers carry. The are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The walking lunges are performed unloaded.