Weekly Programming: 0820 – 0826

Monday, August 20, 2018

L200 – Strength

Back Squat
3 Sets of 5 (same weight across)

Focus today is the squat. Athletes will complete back squats in the strength piece, working at the same challenging weight across all sets (roughly 75%-85%). Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and row.

L200 – Conditioning

“Thin Air”
4 Rounds For Time:
– 40 Air Squats
– 30 AbMat Sit-Ups
– 24/16 Row Calories

Focus today is the squat. Athletes will complete back squats in the strength piece, working at the same challenging weight across all sets (roughly 75%-85%). Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and row.

L100 – Strength

Back Squat
3 Sets of 5

Focus today is the squat. Athletes will complete back squats in the strength piece, working up to a heavy but safe weight for 5 reps. Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and run.

L100 – Conditioning

“Thin Air”
4 Rounds For Time:
– 25 Air Squats
– 15 Leg Raises
– Run 200m

Focus today is the squat. Athletes will complete back squats in the strength piece, working up to a heavy but safe weight for 5 reps. Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and run.

 


Tuesday, August 21, 2018

L200 – Conditioning

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

L100 – Conditioning

“Lead Foot”
AMRAP 6:
– 18/14 Calorie Row
– 18 Burpees
– 18 Hanging Knee Raises

rest 4 minutes

AMRAP 6:
– 
12/8 Calorie Row
– 12 Burpees
– 12 Ring Rows

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the 6 minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

 


Wednesday, August 22, 2018

L200 – Conditioning

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. Ample rest needs to be taken because breathing is not going to be easy here. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

L100 – Strength

Hang Power Clean 5×3

L100 – Conditioning

5 rounds for time:
– 10 Hang Power Cleans
– 10 DB Box Step Ups

 


Thursday, August 23, 2018

L200 – Conditioning

“Paul Bunyan”
AMRAP 15:
– 60 Double Unders
– 30/21 Row Calories
– 15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation.

We follow this with some accessory DB work in the floor press.

L200 – Strength

3 x 10 DB Floor Press @ 3111 tempo

L100 – Conditioning

AMRAP 20:
– 60 Single Unders
– 20/15 Row Calories
– 10 Deadlifts

In this triplet workout, looking to find a weight on the barbell that athletes could complete 10 reps of safely and a jump rope variation that could be completed in 1-2 sets when fresh (consider 30 double under attempts).

 


Friday, August 24, 2018

L200 – Conditioning

“Free Fall”
AMRAP 20:
– 200 Meter Run
– 20/14 Calorie Row
– 20 Kettlebell Swings (53/35)
– 20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete 20/15 Calorie Row.

L100 – Conditioning

AMRAP 20:
– 200 Meter Run
– 20 Kettlebell Swings
– 20 DB Thrusters

In this chipper style workout, athletes will work through one cardio movements and two weighted movements. The weighted movements, the kettlebell swings and thrusters, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete 20/15 Calorie Row.

 


Saturday, August 25, 2018

CFSA Combine

Come join us 8am at the soccer fields at Longbridge park for a fun morning of football-inspired workouts and events!

All Levels – Conditioning

NO 9:30am CLASS TODAY. 10:30am class only!

“Sasquatch”
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. The workout is either for time, or as many reps as possible in 30 minutes. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50.

Teams will use one bar, changing weights after every 50 reps. If athletes are not using the same weights, it is ok to have multiple barbells per team. The weights should be something that athletes are capable of completing at least 25,20,15,10, and 5 clean and jerks unbroken respectively when fresh. There are speed bumps to completing these clean and jerks. On the 0:00, 5:00, 10:00, 15:00, and 20:00 marks, teams will complete 45/30 calorie row and 30 toes to bar, breaking those reps up however they see fit.

Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two.

 


Sunday, August 26, 2018

All Levels – Conditioning

“Run Train”
5 Rounds:
– 100 Meter Weighted Run (45/25 plate)
– 200 Meter Run
– 15 Thrusters 115/75

The workout begins with athletes carrying a plate for 100 meters. Athletes will ditch the plate for a 200 meter run before completing 15 medium weight thrusters. The weight on the plate should be something that athletes can run with for the whole 100 meters each round. If unable to run, walk with a heavy object for 50 meters as a substitutions for the plate and complete one of the following for the run:

15/10 Calorie Assault Bike
18/12 Calorie Row