Workout of the Day


Candy Land

400 M Run 

20 Barbell Hang Clean and Jerk 

400 M Run 

40 Single Arm DB Hang Clean and Jerk 

Rest 2 minutes 

2 Rnds 


Fitness: 75/55 (35/20)

Performance: 95/65 (50/35)


22 min Cap 


Drive


“Candy Land” – Drive

30 Air Squats 

20 Man Makers 

10 Reverse Burpees 

20 min AMRAP 


Workout of the Day


Skill Work 

12 Seated Pike Leg Lifts 

15 DB Floor Press with Glute Bridge Hold

20 Single Leg V ups 


Cycle through for 12 minutes at a pace of about 3 minutes per round.  


“Spark Plug”

75 Doubles 

15 Deadlifts 

3 Rnds 

Fitness: 185/125 Performance: 225/155


Athletes: The skill work today should help toes to bar and core strength. For the Floor Press keep your elbows in to work the triceps and increase your push up capacity.  For the workout choose a weight you can move on the DLs.  It should be a sprint today. 


Drive


Strength Work 

Every 2 minutes for 10 Minutes 

12 Seated Pike Leg Lifts

 20 Opposite hand opposite foot v ups 

Max Push ups 


“Spark Plug” – Drive

200 M Run 

20 KB Swings 

20 Shoulder Taps 


Workout of the Day


Green Grass

800 M Run 

25 Double DB/KB Front Squats 

20 Pull ups 

3 Rnds 


Fitness: 35/26

Performance: 53 or 50/35 (25 pull ups) 


Athletes: Today we go long.  We are looking at six to eight minute rounds.  Find a pace on the run that you can maintain and try to hit big sets with the squats and pull ups. 


Drive

Green Grass” – Drive

50 Double Jumps 

25 Goblet Squats 

30 Single Arm Rows 

4 Rnds 


Workout of the Day


Strength

10 minutes to warm up to a heavy 1 Rep Clean and Jerk 

7 min EMOM: 1 Clean and Jerk 


“Pop Rocks”

____ Burpees Every minute including the first minute 

30 Clean and Jerks 


Fitness: 3 Burpees (115/75) Open: 5 Burpees (135/95)

8 min Time Cap 


Athletes: Today we go heavy on our Clean and Jerk as we work towards the end of our cycle. Try to be at 85-90% of your 1 RM today.  For the workout choose a weight where you can average 5 clean and jerks per minute with the burpees. 


Drive


Strength 

EMOM for 7 minutes 

4 RDLs + 4 Power Cleans + 4 Lunges  


“Pop Rocks” – Drive

EMOM for 10 minutes: 4 Burpees

Max Single DB Hang Clean and Jerks 


Workout of the Day


 “Free Agent”

Partner WOD

9 Hang Power Snatch 
9 Overhead Squats 
20 Jumping Lunges 

24 min AMRAP 

Fitness: 75/55
Performance: 95/65


You complete a round then your partner completes a round.  This can be done from your squares with a simple raise of your hand when you are done with the jumping lunges. 


Drive


Every 3 minutes for 12 minutes

400 M Run 

Max DB Hang Clean and Jerks 

Rest 3 


Every 3 minutes for 12 minutes 


800 M Bike 

Max Push ups


Workout of the Day


Strength

From the RACK 

Split Jerk 2/2/2/1/1/1

3 sets at 100% of clean and jerk 

3 sets at 110% of clean and jerk 


Goldfish

200 M Run 

40 Single Arm DB Push Press 

15 Burpees

 3 Rnds 


12 minute time Cap 


Athletes: Today we try to go over 100% of our clean and jerk on a jerk from the rack.  This will enable us to hit heavier loads coming out of the clean.  The second piece is aggressive with the cap.  Push the speed to finish under the cap. 


Drive

Goldfish – Drive

12 KB Sumo Deadlift High Pull 

15 KB Swings 

21 Burpees 

 Rest 2 minutes 

3 Rnds 


Core Finisher 

:30 Flutter Kicks 

:30 Hollow Hold

:20 Side Plank 

:20 Side Plank 

:20 Rest 

5 Rnds 


Workout of the Day


Strength Work

From the Rack 

Every 2 minutes for 10 minutes 

6 Front Squats – Build up in weight. 


Washing Machine

10 min AMRAP 

1,000 M Bike 

50 KB Swings 

50 Sit ups 

Max Med Ball Squat Cleans 


Athletes: Today we go from the rack for the first time since we have been back.  We will have the bars stationed at all the racks that we have available in the gym.  We will warm up in the squares then go lift on the rack.  Please keep your bask on during the rack portion of the workout.  If we have large class we will have one group start on the workout and the other start on the strength. 


Drive


Washing Machine – Drive

20 min AMRAP  

1,000 M Run  

50 Sit ups 

25 Med or DB Squat Cleans 


Workout of the Day

Mars 

30 Strict Pull ups 

500/400 M Row 

Rest 2 

30 Kipping Pull ups 

500/400 M Row 

Rest 2 

30 Toes to Bar 

100 Double Unders 

Rest 2 

30 V ups 

100 Double Unders 


Fitness: 30 Reps of Each (400 M Row/200 Singles) 

Performance: 35 Reps of Each 

Athletes:  The set up today is a little different. We have strict work followed by a fair amount of gymnastics work.  Overall the workout should be 20+ minutes, but we will cap athletes at 25 minutes.  Choose a progression where you can finish the work.  If you break up the reps, there should not be long rest periods.  By the time you hit the toes to bar your grip will be shot, but the build in rest should help.  It is ok to drop the reps to 20 or 25.  Getting through the four gymnastics movements with quality reps is the goal. 


Drive

Strength 

10 Single Arm Kneeling Arnold Press 

5 Single Leg Deadlifts 

5 Rnds 


Mars – Drive

30 DB Push Press 

50 Doubles 

30 Single Leg V ups 

50 Doubles 

3 Rnds 


Workout of the Day

17.1

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs


Time Cap: 20 minutes


Athletes: Today we hit a classic CF open workout. We will spend a solid 15-20 minutes on the warm up today.  You need it to attack this workout.  Choose a load on the DB that you can move well this is not the day to go heavy.