SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH / CONDITIONING:
8 min Cindy or row for calories
8 min to find 5RM back squat
8 min Row for calories or Cindy
Performed with a 24-min running clock. No rest between portions
TUESDAY
WOD:
SKILL:
10 min to find a max distance broad jump
CONDITIONING:
“Brenton”
5 Rounds for time:
100 ft bear crawl
100 ft broad jump
After every 5 broad jumps, you must stop in place and perform 3 burpees.
Challenge: Add a 20 lb weight vest.
WEDNESDAY
WOD:
SKILL:
8 min skill work on rope climb
8 min skill work on stone shouldering
STRENGTH/SKILL:
EMOM 20 min
Odd: 1 rope climb
Even: 1 stone to shoulder
THURSDAY
WOD:
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STRENGTH:
15 min to run 800 m and then find a 3RM Push Press
15 min to run 800 m and then find a 3RM Front Squat
* Performed with a 30 minute running clock. No rest between portions
FRIDAY
WOD:
MOBILITY:
15 minutes becoming a “Supple Leopard” for overhead squats
STRENGTH:
Overhead Squats 3-3-3-3-3-3-3
SATURDAY
Oly lifting clinic with Jeff.
1 Hour of technique work, then 30 minutes of heavy lifting.
Free to CFI athletes and their guests.