SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
One Class at 9am
“Liam”
For time:
Run 800 meters with a 45-lb. plate
100 Toes-to-Bar
50 Front Squats @ 155/105#
10 Rope Climbs
Run 800 meters with a 45-lb. plate
Partition the Toes-to-Bar, Front Squats, and Rope Climbs as needed. Start and finish with the run.
Time Cap: 45 min
Suggested strategy: Partition the middle as
10 Rounds
10 Toes to Bar
5 Front Squats
1 Rope Climb
You have the freedom to partition the middle portion however you would like, as long as you get the total reps done. This is just one option.
TUESDAY
Back Squat Cycle Week 3 of 7
Warmup Sets
E1.5MOM for 5 Rounds
5 Back Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
Working Sets
E3MOM for 6 Rounds
5 Back Squats
*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.
Accessory:
E3MOM for 3 Rounds
8 Good Mornings @ +10# from last week
WEDNESDAY
“Lynne”
5 Rounds, not for time:
Max Reps Bench Press @ Bodyweight/80% Bodyweight
Max Reps Strict Pullups
Scored by total reps.
*You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting.
THURSDAY
Bring a Friend Day!
“Viking Press”
Every Minute on the Minute for 12 Minutes
1st Minute: CFI Athlete: Row + As many Push Press as possible in remaining time
2nd Minute: Visiting Athlete: Row + As many Push Press as possible in remaining time
Alternate in this fashion for 12 minutes
Scored by team total Push Press
Rx:
150/125m Row
135/85# Push Press
Gold:
125/100m Row
115/75# Push Press
Silver:
125/100m Row
95/65# Push Press
Bronze:
125/100m Row
75/55# Push Press
FRIDAY
“Lucky 7’s”
Version C
In 7 minutes
Run 800m
Max Reps Muscle Ups
*Each Muscle Up earns 5 points.
In 7 minutes
Run 400m
Find a 1RM Clean
*Each pound earns 1 point.
In 7 minutes
Run 800m
Max Reps Wallballs @ 20/14# to 10/9’ target
*Each Wallball earns 3 points.
Score is total points from all three parts.
SATURDAY
Swolis and Clark Expedition 2018