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CF 2 Strength
Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Tuesday-Hang Clean & Jerk
20 minutes to heavy single, then 85-90%x(2+1)x2
Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Thursday-Hang Snatch
20 minutes to heavy single, then 85-90%x2x2
Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue
Saturday-No Strength Make up
CF 2 Conditioning
Monday-For time:Run 800m
40 dumbbell snatches, 55#/35#, alternating
20 handstand pushups
TIMECAP: 15 minutes
Tuesday-"AMRAP 10 minutes:
Run 200m carrying 45#/25# plate
10 burpees, jumping onto plate"
Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne
Thursday-21-18-15-12-9-6-3 reps for time:Kettlebell Swing, 24kg/16kg
20 double unders after each set
TIMECAP: 10 minutes
Friday-AMRAP 8 minutes:10 thrusters, 75#/55#
10 toes-to-bar
Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs
CF 1 Strength
Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Tuesday-20 minutes working on jerk, coach selects exercise depending on athlete's ability. Newer athletes should focus on dip & drive and basic foot position drills (X drill, drop jerk.)
Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Thursday-20 minutes practicing hang snatch. Emphasize correct bar path, sweeping bar into hips, finishing tall, and pulling to the receiving position.
Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue
Saturday-No Strength
CF 1 Conditioning
Monday-For time:Run 800m
40 dumbbell snatches, alternating
20 deficit pushups
TIMECAP: 15 minutes
Tuesday-AMRAP 10 minutes:Run 200m carrying 45#/25# plate
10 burpees, jumping onto plate
Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne
Thursday-21-18-15-12-9-6-3 reps for time:Russian Kettlebell Swing
20 double unders OR 35 single unders after each set
TIMECAP: 10 minutes
Friday-AMRAP 8 minutes:10 thrusters
10 toes-to-bar OR knees-to-chest
Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs
CF 2 Strength
Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Tuesday-Hang Clean & Jerk
20 minutes to heavy single, then 85-90%x(2+1)x2
Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Thursday-Hang Snatch
20 minutes to heavy single, then 85-90%x2x2
Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue
Saturday-No Strength Make up
CF 2 Conditioning
Monday-For time:Run 800m
40 dumbbell snatches, 55#/35#, alternating
20 handstand pushups
TIMECAP: 15 minutes
Tuesday-"AMRAP 10 minutes:
Run 200m carrying 45#/25# plate
10 burpees, jumping onto plate"
Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne
Thursday-21-18-15-12-9-6-3 reps for time:Kettlebell Swing, 24kg/16kg
20 double unders after each set
TIMECAP: 10 minutes
Friday-AMRAP 8 minutes:10 thrusters, 75#/55#
10 toes-to-bar
Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs
CF 1 Strength
Monday-Paused Back Squat
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Tuesday-20 minutes working on jerk, coach selects exercise depending on athlete's ability. Newer athletes should focus on dip & drive and basic foot position drills (X drill, drop jerk.)
Wednesday-Bench Press
20 minutes to build to 1 @ 8, drop to 3 @ 9 (load drop) 4-6% fatigue
Thursday-20 minutes practicing hang snatch. Emphasize correct bar path, sweeping bar into hips, finishing tall, and pulling to the receiving position.
Friday-Back Squat
20 minutes to build to 1 @ 8, drop to 2 @ 9 (load drop) 4-6% fatigue
Saturday-No Strength
CF 1 Conditioning
Monday-For time:Run 800m
40 dumbbell snatches, alternating
20 deficit pushups
TIMECAP: 15 minutes
Tuesday-AMRAP 10 minutes:Run 200m carrying 45#/25# plate
10 burpees, jumping onto plate
Wednesday-For total reps:3:00 wall ball
3:00 box jumps
3:00 pullups
3:00 calories on Airdyne
Thursday-21-18-15-12-9-6-3 reps for time:Russian Kettlebell Swing
20 double unders OR 35 single unders after each set
TIMECAP: 10 minutes
Friday-AMRAP 8 minutes:10 thrusters
10 toes-to-bar OR knees-to-chest
Saturday-Put the class into teams of 4-5 people. They have 6 minutes at each station to complete as much work as possible. Two people may work at a time. Give the class a few minutes to get set up at each station. There should be one group at each station.
1) Max calories on rower
2) Max wall ball shots
3) Max distance prowler push, 155#/105#, high handles only (do this in the alley by the gym)
4) Max power clean & jerks, 155#/105#
5) Max rope climbs
