Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 20 min
Fitness: 7×3 Touch-and-go Power Cleans climbing when possible, Hang Power Cleans for newer athletes
Performance: 7×3 Touch-and-go Clean,  starting at 60% and climbing each set

Part 2 – Conditioning: “Romeo oh Romeo”

For time, 12-9-7 of * –

• Power Clean
• Burpees over bar

* 25 WBs between each round

Fitness: Barbell weight should be 115/85 or less, burpees over bar can be any style to get over the barbell
Performance: Use 135/95lb, perform lateral burpees over bar, (jump: both feet at same time)

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min
Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last week, work up so that your last set is a moderate load
Performance: 3×3 workups – 75%, 80%, 85% – use spotters for 80 & 85%

Part 2 – Conditioning: Helen (last done Aug 24)

Fitness:

3 RFT of –

• 400m Run
• 21 KB Swings
• 12 Ring Rows or Pull-up progressions

Performance: RX is ON

3 RFT of –

• 400m Run
• 21 KB Swings (24/16k) – KB Swings should be performed to a full vertical swing
• 12 Pull-ups

   

 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 minutes
Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load
Performance: Deadlifts – 4 sets of 5, increasing in weight to a a heavy set

Part 2 – Conditioning: “Friday the 13th”

EMOM for 20 minutes – If you miss an interval, skip a minute then continue. Scale the reps of both movements to keep finishing within the minute in the EMOM (while still allowing 10 seconds of rest).

Fitness:

• 7 Power Cleans (or Hang Power Cleans, 95/65lb or scaled)
• 7 Burpees

Performance:

• 7 Power Cleans ( 135/95lb)
• 7 Burpees

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes
Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE

Performance: 1 Clean EMOM for 10 minutes starting at 50% and climbing 5-10# each interval until fail or technique breaks down. Then back off 10-20# and finish the EMOM.

Part 2 – Conditioning:
Fitness: For two rounds – AMRAP 7 min of –

• 5 Push Press
• 5 Goblet squat
• 100 Singles

—Rest 2 min between AMRAPs—

Performance: For two rounds – AMRAP 7 min of –

• 5 Push Press (135/95lb)
• 5 Front Squat (same barbell)
• 50 DUs

—Rest 2 min between AMRAPs—

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skills – 15 min
Fitness: Pull-up scales and beat swings
Performance: Kipping application to the Pull Up and other movements

Part 2 – Conditioning: For Veteran’s Day, we honor one of our fallen heroes, Bradley Smith

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

“Bradley” – 10 RFT of –

• 100m Sprint
• 10 Pull-ups
• 100m Sprint
• 10 Burpees
• Rest 60 sec

Fitness: Substitute Ring Rows for Pull-ups
Performance: As written

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Fitness: 3 Push-Press – EMOM 10 minutes at approximately 6 RPE
Performance: Snatch – EMOM 10 minutes. 1 Snatch starting at 50% climbing 5-10# ea. interval until fail or technique falters. Then back off 10-20# and finish EMOM.

Part 2 – Conditioning: “Jericho”
Fitness: AMRAP 12 min of –

• 21 Wall balls
• 14 True Push-ups
• 7 Deadlifts at approximately 55%

Performance: AMRAP 12 min of –

• 21 Wall balls (20/14lb)
• 14 HSPU
• 7 Deadliftss (225/155lb)

  

  

 

Warm-up & Mobility: 15 Minutes

Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group should work to a heavy set; the fitness group should work on form with a moderate load.

Conditioning:  “Bite sized”

Tabata intervals (20 seconds of all out effort followed by 10 seconds of rest) for total reps of –

• Squat
• Row for calories
• Sit-ups
• KB Swings*

*Performance group use 30/24k, Fitness group use 24/16k or less

  

 

–PLEASE REMEMBER THAT CFC WILL BE CLOSED TOMORROW FOR THE POWERLIFTING FOR PINK MEET. SPECTATORS ARE WELCOME!!!–

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min – Bench Press / Strict Press

Fitness: 3-3-3 increasing in weight to a moderate weight,  with 5 Pendlay Rows after each set (95/75,  or further scaled)

Performance: 3-3-3 increasing in weight to 85% of 1RM, with 5 Pendlay Rows after each set (135/95lb)

Part 2 – Conditioning: “Jacob’s Ladder”

Fitness: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10…

• Wall Ball
• Ring RowIf you fail before 15 minutes, stop increasing your reps and continue as an AMRAP for 15 min

Performance: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10… of

• Wall Ball (20/14lb)
• Pull-up

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 15 minute

Fitness: EMOM 15 min of –
Min 1: 5 PC or Hang Power Clean
Min 2: Accumulate 15 sec L sit hold
Min 3: 30 sec HS hold or Plank hold

Performance: 15 min to establish a heavy 2 Cleans + 1 Hang Power Clean

Part 2 – Conditioning:  “The Ghost” (CFNE) 6 Rounds for max reps of –

Fitness:

• 1 minute Row for Calories
• 1 minute of Burpees
• 1 minute of Single-unders
• 1 minute Rest

Performance: RX is on

• 1 minute Row for Calories
• 1 minute of Burpees
• 1 minute of DUs
• 1 minute Rest

  

  

 

Warm-up & Mobility: 15 Minutes

Conditioning:

Fitness: “Not so Phresh 25” – AMRAP in 20 min of –

• 25 Box jumps
• 25 Ring rows
• 25 Kettlebell swings
• 25 (steps) Walking lunge (left/right=2)
• 25 Sit-ups
• 25 Push press (light bar or dumbbells)
• 25 Back extensions
• 25 Wall balls
• 25 Burpees
• 25 singles

Performance:  “Filthy 50” – For time – RX is ON –

• 50 Box jumps (24/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (16/12k)
• 50 (steps) Walking lunge (left/right=2)
• 50 Knees to elbows
• 50 Push press (45/35lb unloaded barbell)
• 50 Back extensions
• 50 Wall balls (20/14lb)
• 50 Burpees
• 50 Double-unders