SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
15 minutes to find a 3RM Front Squat
-then-
E2MOM for 3 Rounds
6 reps @ 82% of 3 RM found today
-then-
4 x 8
Glute Ham Raises
TUESDAY
800m Run
-then-
3 RFT
3 Rope Climbs
20/15 Ring Dips
-then-
AMRAP 2 Burpees
*Scored by total reps.
WEDNESDAY
10 minutes of skill work on the Kipping Pullup
-then-
AMRAP 20
10 Pullups
15 Wall Ball Shots @ 20/14#
15 Box Jumps @ 20”/18”
THURSDAY
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
*Goal is to increase your load for every one of the 15 total sets
FRIDAY
Partner Workout
10 Rounds:
90 sec max effort row/bike for calories
-10 sec pause to transition to next partner-
90 sec max effort row/bike for calories
-10 sec pause to transition to next partner-
**Scored by total calories. Athlete must have hands on the oar, feet in the straps, ready to row at the end of the 10 second transition. If not, then his/her partner owes 5 burpees immediately.
SATURDAY
Bench Press Clinic
We will deep dive into technique on the bench press. It’s difficult to believe, but proper technique can add 10-20# to your bench. Then we’ll work up to a 1RM so I can observe your failure mode. From there I’ll give each athlete a prescription of assistance exercises he/she needs to improve his/her weak areas. Limited to 18 athletes. Sign up sheet is on the counter at CFI. If you sign up and take a spot from someone else, and then don’t come, I will lead the class in a collective prayer that you get explosive diarrhea. -Jeff