Friday – Purpose / Achievement

Prep:

Grab a barbell:

3 Power Clean, 3 Front Squat, 3 Push Press

*Add weight

2 Power Cleans,  2 Front Squats,  2 Jerks

*Add weight

1 Power Clean,  1 Front Squat, 1 Jerk

Strength:

1a) Power Clean + Front Squat + Jerk: Work above desired work weight for the Metcon by 10-15#. Rest 90s.

1b) Warm-up Pull-ups / Ring Rows in between sets with SMALL sets. Rest 90s.

Metcon

“Dr. Feelgood”

For time:

500 Meter Row

30 Deadlifts (135, 95)

15 Front Squats (135, 95)

21 Pull-ups

500 Meter Row

20 Power Cleans (135, 95)

10 Front Squats

15 Pull-ups

500 Meter Row

10 Jerks (135, 95)

5 Front Squats

9 Pull-ups

Achievement:(9-7-5 Bar MUs in place of Pull-ups) (155, 105)

*25:00 Cap

E.C.:

1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00

Thursday – Purpose / Achievement

Mobility:

Foam Roll x 10 passes each:

– Lats – Thoracic Spine – Lats again

*Then spend 2:00 wherever you are most sore.

Skill:

EMOM for 10 min:

ODD Minutes: Pistols x 40s

EVEN Minutes: Kipping x 40s

Metcon:

AMRAP in 18 min w. a partner:

40 KBS (53, 35)

40 Calorie AD

40 Walking Lunges (total)

*One person works at a time.

*No scores today.

E.C.:

50 Banded Hip Flexor Pulls each

50 Banded pushdowns

50 Band Pull-aparts

Wednesday – Purpose / Achievement

Strength:

1) Floor Press w. a pause: 9 x 3 @60%, 1 ct pause on floor, every 60s. – Change grip every 3 sets ie. close, medium, wide. – add only 5# from last week.

2) KB 1-Arm Row w. a rotation: 3 x 12 ea. Rest 60s. – pronoted to neutral grip

Metcon:

*10:00 reviewing and practicing Double Under Technique

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

14:00 Cap

E.C.:

1a) Banded Hammer Curls: 3 x 25. Rest 30s.

1b) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

Tuesday – Purpose / Achievement

Mobility:

Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot

Skill:

EMOM for 10 min:

ODD Minutes: Hollow Hold x challenging # of sec.

EVEN Minutes: Chest Facing Handstand Hold or Handstand Walk or Shoulder Taps x 40s.

Metcon:

“Run Forrest”

For time:

Run 1 Mile

100 Burpees

Run 1 Mile

28:00 Cap

E.C.:

Extra cool down time!

Member of the Month – Rey Gonzalez

1. I headed about CFFW through Dave Hunnicutt. He works with my wife.

2. I used to go to the gym several times a week religiously and finally found myself being board and not wanting to go. I didn’t know how to change it up.

3. From all of the great coaches CFFW has and the awesome support for each other they show has helped motivate me to becoming a better me.

4. My biggest hesitation was that I have never found myself doing well with new people, and new environments. The friendliness and welcoming everyone made me feel was the definite deal maker in my situation.

5. One of the biggest differences at CFFW vs. other gyms is the community. From being there to help each other in the gym as well as outside of the gym.

Mobility:

2 Rounds of:

5 Cook Squats w. OH Reach

10 Deadbugs

Strength:

1) Squat Clean: Work up to a 1RM. Rest 2:00

2) Wide Stance Box Squat: Work up to a challenging set of 5. Rest 2:00 – Use a 15″ Box (parallel or slightly above).

3a) Single Leg BB RDLs: 3 x 10 ea. Rest 60s.

3b) Suitcase Deadlift: 3 x 8 ea. Rest 60s.

4) Abs w/ Plate Switch + Mason Twist: 4 x 10 + 20. Rest as needed.

“Optional GPP Work”

Sledpull Powerwalks or Reverse Sled Drags: 4 x 50 yards @heavy. Rest 60s.

E.C.:

Front Rack Walking Lunges w. two KBs: 3 x 20. Rest 60s.

Friday – Purpose / Achievement

Mobility:

Complete 20 reps each:

– Air Squats – Walking Lunges – Push-ups – Hollow Rocks – Russian Swings – KB Push Press (10 each arm)

Skill:

EMOM for 10 min:

ODD Minutes: Pistols x 40s of work

EVEN Minutes: Kipping x 40s of work

Metcon:

Tabata (8 intervals of 20s work/10s rest)

1) Hand Release Push-ups

60s Rest to Transition

2) BW Reverse Lunges in place (R+L=1)

60s Rest to Transition

3) Russian KBS (62, 40)

60s Rest to Transition

4) Mountain Climbers (R+L=1)

60s Rest to Transition

5) Mason Twists w. a plate

*Score = total reps

Ach (70, 53)

E.C.:

*Choose an “Extra Credit” session from one day you missed this week.

Thursday – Purpose / Achievement

Strength / Skill:

1) Sumo Deadlift for Speed: 5 x 3 @70%, every 90s. – Reset on each rep.

2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height.

Metcon:

“Texas”

AMRAP in 12 min:

 

10 Bar Facing Burpees

10 Front Squats (115, 75)

10 T2B

Achievement: (135, 95)

E.C.:

1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00.

Wednesday – Purpose / Achievement

Prep:

2 Sets of:

15 Light DB Rows (squeeze scaps)

10 DB Kickbacks

*Rest as needed between sets

Strength:

1) Floor Press w. a pause: 9 x 3 @ 60%, 1 ct pause on floor, every 60s.

– Change grip every 3 sets ie. close, medium, wide.

2) KB 1-Arm Row w. a rotation: 3 x 10 ea. Rest 60s.

– Pronoted to neutral grip

*Transition to warming up OHS.

Metcon:

“Nancy”

5 RFT:

Run 400 Meters

15 Overhead Squats (95, 65)

22:00 Cap

E.C.:

1a) Banded Hammer Curls: 3 x 25. Rest 30s.

1b) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

Tuesday – Purpose / Achievement

Prep:

Grab a barbell and complete:

5 Muscle Cleans

5 Strict Press

5 Power Clean

5 Push Press

5 Power Clean

5 Front Squat

5 Push Jerk

Strength:

Back Squat Wave: 3-2-1-3-2-1+. Rest 2:00-3:00 – Second Wave heavier than first wave. – Last set is AMRAP set.

Metcon:

*Before starting, perform CNS warm-up of:

2 Sets of:

4 Power Clean + Jerk

8 Lateral Burpees

Rest 2:00

*This is performed at “game-speed.”

AMRAP in 7 min:

Max Clean & Jerks (135, 95)

Ach (155, 105)

E.C.:

1a) Walking OH Lunges w. Two KBs: 3 x 20. Rest 60s.

1b) Mason Twist: 3 x 30. Rest 60s.

Monday – Purpose / Achievement

Mobility:

Ankle Mobility x 60s each

Metcon:

 

4 Rounds For Total Time:

Row 500 Meters

15 Box Jumps (24, 20)

20 Sit-ups

25 DUs

Rest 2:00

25:00 Cap

Ach: 50 DUs

Finisher:

Accumulate volume in 8:00. This is done post metcon as a finisher.

– Banded Alphabets (both sides)

– DB Reverse Lunge + RDL Combo x 6 each (1 + 1 = 1)

– Banded Push downs x 15.

Rest as needed between sets.

E.C.:

Accumulate 3:00 of X-Band Walks