- Posted by cfbadmin
Monday 2 November – Saturday 7 November
MONDAY 2 NOVEMBER
WOD
AMRAP 7
5 – Burpees
15 – ALT Dumbbell Snatch
Rest 3 Mins
AMRAP 7
5 – Burpees
15 – Dumbbell Goblet Squats
Rest 3 Mins
AMRAP 7
5 – Burpees
15 – Dumbell STOH
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TUESDAY 3 NOVEMBER
STRENGTH
EMOM 10
3 – Touch and Go Power cleans
WOD
AMRAP 14
36 – Double unders
6 – Power Cleans
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WEDNESDAY 4 NOVEMBER
CORE
2 Rounds
30 secs Plank (15 secs rest)
30 secs Left Side Plank (15 secs rest)
30 secs Hollow Rocks (15 secs rest)
30 secs Right Side Plank (15 secs rest)
30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)
WOD
AMRAP 9
15 – KB Swings
12 – Box Jump
9 – T2B
Rest 3 mins
AMRAP 6
12 – KB Swings
9 – Box Jump
6 – T2B
Rest 2 mins
AMRAP 3
9 – KB Swings
6 – Box Jump
3 – T2B
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THURSDAY 5 NOVEMBER
SQUAT
E3MOM (15mins)
10 Back Squats (adding weight every Round)
WOD
AMRAP 10
16 – Unbroken Wall Balls
16 – Reverse DB Lunges
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FRIDAY 6 NOVEMBER
WOD
4 mins Max Meter Run (around island)
Rest 3 mins (walking, no standing still)
3 mins Max Meter Run (around island)
Rest 2 mins (walking, no standing still)
2 mins mins Max Meter Run (around island)
Rest 1 min (Walking, no standing still)
1 min mins Max Meter Run Max Effort Sprint (around island)
Rest 5 mins
4 mins Max Meter Row
Rest 3 mins (keep moving but very slowly. No dead stop)
3 mins Max Meter Row
Rest 2 mins (keep moving but very slowly. No dead stop)
2 mins mins Max Meter Row
Rest 1 min (keep moving but very slowly. No dead stop)
1 min mins Max Meter Row Max Effort Sprint
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SATURDAY 7 NOVEMBER
WOD
“Doring Profeet” New CFB Benchmark
For Time:
1 Mile Run (or 800m Run)
Into (Broken up as needed)
30 – Ring Muscle Ups (or Bar Muscle ups/ Strict Pull Ups/Pull Ups/ Ring Rows)
45 – Squat Snatch @60/40kg (or 50/30 or 40/20)
105 – Box jumps
Into
½ Mile Run (or 400m Run)
November 1, 20201 - Posted by cfbadmin
Monday 26 October – Saturday 31 October
MONDAY 26 OCTOBER
WOD
EMOM 10 Number 1
18/15 – Cal Row (or 15/12)
30 – DB Push Press @22.5/17kg
Rest 3 Mins
EMOM 10 Number 2
20 – Alt Hang DB Snatch @22.5/17kg
15 – Burpees over DB (or 12 or 10)
Rest 3 Mins
EMOM 10 Number 3
60 – Double Unders (or 50 DU / 60 Plate Hops / 80 Singles)
16 – Wall Balls
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TUESDAY 27 OCTOBER
LIFT
EMOM 12
3 Power Snatch
WOD
AMRAP 11
9 – 6 – 3 (repeat)
Power Snatch @60/35kg (or 50/25Kg)
3 – 6 – 9
Box Jump Over
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WEDNESDAY 28 OCTOBER
PUSH ‘N PULL
EMOM 18
Min 1 – Max Bar Muscle Ups (Strict Pull Ups/ Assisted Strict Pull Ups)
Min 2 – Max Push Ups Min 3 – Rest
WOD
AMRAP 18
12 – Pull Ups
15 – Goblet Squats
18 – KB Swings
400m Run
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THURSDAY 29 OCTOBER
DEADLIFT
4 – 4 – 4 – 4 – 4
WOD
For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Left Arm Dumbbell Thruster
Deadlift @100/65kg
Right Arm Dumbbell Thruster
T2b/V-Ups
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FRIDAY 30 OCTOBER
WOD
3 Rounds
AMRAP 6
350/250m Row
24 – ALT Dumbbell Clean and Jerks
12 – Weighted Box Step Overs
6 – Dumbbell Facing Burpees
Rest 6 Mins
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SATURDAY 31 OCTOBER
“Get him to the Greek” (New CFB Benchmark)
AMRAP 30
3 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)
6 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)
9 – Push Jerks
12 – HSPU (Push ups + 2 Shoulder Taps)
Or as a team
“Get them to the Greek” WOD
Broken up as needed
6 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)
12 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)
18 – Push Jerks 24 – HSPU (Push ups + 2 Shoulder Taps)
- Posted by cfbadmin
Monday 19 October – Saturday 24 October
MONDAY 19 OCTOBER
WOD
5 Rounds:
1 min – Max Cal Row
20 Secs Rest
1 min – Max Double Unders (Single Unders/Plate Hops)
20 Secs Rest
1 min – Max Box Jump (Step down)
20 Secs Rest
1 min – Max Empty Bar Thrusters
Rest 2 mins
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TUESDAY 20 OCTOBER
CLEAN UP
E2MOM 12
Every 2 mins for 6 rounds complete:
6 – Hang Power Cleans for Max Weight
WOD’S UP?
AMRAP 6
4 – Lateral Over The Bar Burpees
8 – Power Cleans @50/30kg or 40/25kg or 30/15kg
12 – Push Press @50/30kg or 40/25kg or 30/15kg
Rest 2 Mins
AMRAP 6
4 – Push Press @50/30kg or 40/25kg or 30/15kg
8 – Burpees
12 – Power Cleans @50/30kg or 40/25kg or 30/15kg
Rest 2 Mins
AMRAP 6
4 – Power Cleans @50/30kg or 40/25kg or 30/15kg
8 – Push Press @50/30kg or 40/25kg or 30/15kg
12 – No Push Up Burpees
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WEDNESDAY 21 OCTOBER
CORE
Tabata Hollow Rock
Rest 1
Tabata ABMAT Sit ups
Rest 1
Tabata Plank Up Down
WOD
5 Rounds For Time
30 – Alt DB Snatch
15 – Toes to Bar (Hanging Knee Raises/V-Ups/Tuck Ups)
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THURSDAY 22 OCTOBER
SQUAT STRENGTH
Every 2 mins for 7 rounds with a moderate weight
“Super Glute Complex”
4 – Back Squats
6 – Reverse lunges
4 – Back Squats
6 – Lunges
WOD
AMRAP 13
28 – Double Unders
14 – KB Swings
28 – Double Unders
14 – Wall Balls
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FRIDAY 23 OCTOBER
WOD
2 Rounds
AMRAP 4
Max Meter Row
Rest 2 mins
AMRAP 4
Max Meter Sandbag/Medball Carry
Rest 2 mins
AMRAP 4
200m Row Sprint : 100m Recovery Row
Rest 2 mins
AMRAP 4
200m Run Sprint : 100m Slow Jog
Rest 4 mins after Round 1
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SATURDAY 24 OCTOBER
Team WOD and BEER! No class cap 😉
- Posted by cfbadmin
Monday 12 October – Saturday 17 October
MONDAY 12 OCTOBER
WOD
Every 4 mins for 7 Rounds (28mins)
Buy in – 200m Run
50 – Double Unders (or 75 plate hops/75 singles)
Into Max Weighted Burpee Box Step ups for Score @22.5kg/17kg (scale weight/no weight)
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TUESDAY 13 OCTOBER
STRENGTH
EMOM 10
3 – Hang Power Snatch
WOD
For Time:
27 – 21 – 15 – 9 – 3
Power Snatch @ 50/30kg (or 40/25 or comfortable weight)
Back Rack Lunges
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WEDNESDAY 14 OCTOBER
PULLING
Alternating between stations for 16 Rounds (8 Rnds each)
Station 1
40 secs Max Strict Pull Ups
Rest 20 secs
Station 2
40 Secs Max Cal Row
Rest 20 secs
WOD
AMRAP 12
4 – Bar Muscle Ups (6 C2B/ 6 Pullups / 12 Ring Rows)
12 – Thrusters @45/30kg
______________________________________________________________________________
THURSDAY 15 OCTOBER
DEADLIFT
Slowly work up to 30% more than workout weight for 5 TnG reps
WOD
For Time
Buy in – 200m Run
21 – 18 – 15**– 12 – 9 @90/60kg or 80/50kg or 70/40kg
Unbroken Deadlifts
9 – 12 – 15– 18 – 21
Over the bar Burpees
**After the 15 deadlifts 400m Run (run before starting 15 burpees)
Buy Out 200m Run
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FRIDAY 16 OCTOBER
WOD
10 Rounds Alternating Stations
90 secs on : 90 secs off
Station 1
20 – Push Ups
Max Box Jump Overs for Score
Station 2
25 – Abmat Sit Ups
Max KB Swings for score (Scale to Russians if needed)
______________________________________________________________________________
SATURDAY 17 OCTOBER
WOD
“Shitsu”
For Time
123 – Shoulder To Overhead @60/40kg or 50/30 or 43/25
Every time you break
15 – Burpees
45 – Double Unders
- Posted by cfbadmin
Monday 5 October – Saturday 10 October
MONDAY 5 OCTOBER
WOD
AMRAP 7
5 – Burpees
15 – ALT Dumbbell Snatch
Rest 3 Mins
AMRAP 7
5 – Burpees
15 – Dumbbell Goblet Squats
Rest 3 Mins
AMRAP 7
5 – Burpees
15 – Dumbell STOH
TUESDAY 6 OCTOBER
STRENGTH
EMOM 10
3 – Touch and Go Power cleans
WOD
AMRAP 14
36 – Double unders
6 – Power Cleans
WEDNESDAY 7 OCTOBER
CORE
2 Rounds
30 secs Plank (15 secs rest)
30 secs Left Side Plank (15 secs rest)
30 secs Hollow Rocks (15 secs rest)
30 secs Right Side Plank (15 secs rest)
30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)
WOD
AMRAP 9
15 – KB Swings
12 – Box Jump
9 – T2B
Rest 3 mins
AMRAP 6
12 – KB Swings
9 – Box Jump
6 – T2B
Rest 2 mins
AMRAP 3
9 – KB Swings
6 – Box Jump
3 – T2B
THURSDAY 8 OCTOBER
SQUAT
E3MOM (15mins)
10 Back Squats (adding weight every Round)
WOD
AMRAP 10
16 – Unbroken Wall Balls
16 – Reverse DB Lunges
FRIDAY 9 OCTOBER
WOD
4 mins Max Meter Run (around island)
Rest 3 mins (walking, no standing still)
3 mins Max Meter Run (around island)
Rest 2 mins (walking, no standing still)
2 mins mins Max Meter Run (around island)
Rest 1 min (Walking, no standing still)
1 min mins Max Meter Run Max Effort Sprint (around island)
Rest 5 mins
4 mins Max Meter Row
Rest 3 mins (keep moving but very slowly. No dead stop)
3 mins Max Meter Row
Rest 2 mins (keep moving but very slowly. No dead stop)
2 mins mins Max Meter Row
Rest 1 min (keep moving but very slowly. No dead stop)
1 min mins Max Meter Row Max Effort Sprint
SATURDAY 10 OCTOBER
WOD
AMRAP 37
37 – Deadlifts (100/70 or 80/55 or 60/40)
74– Double Unders
37 – Over the bar burpees
74 – Double Unders
37 – Single Arm Devil Press
74 – Double Unders