10/14/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

Free:
Med ball situps
4 sets of 20 reps

if too easy, use a kettlebell

Front Squats:

RX: 

4 sets x 4 reps
ascending

Comp: 
2 sets x 5 reps 
2 sets x 4 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

4 minutes goes fast...

WOD

4 min AMRAP
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

4 min AMRAP
10 Burpees
10 Thrusters 75/45

Rest exactly 4 minutes, and then . . .

4 min AMRAP
30 Double-Unders
15 Push Press 75/45

comp: 95/65
free: step ups/ring row/wall ball/SU/HRPU

CASH OUT

row
90 seconds on 90 seconds off for 3-5 rds
alternate with partner

MOBILITY

everything

10/13/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
10 high hang cleans 45/35
5 Front Squats 45/35
15 Jumping Jacks 

BUY IN

Clean and Jerk:

RX: 

take 7 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across

Comp: 
5-5-3-2-2
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%

SKILL

use the run as your break

WOD

EMOTM, for 24 minutes (6 sets of each):
Minute 1 – 12 Walking Lunges with Heavy KB
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters

comp: Pistols(optional)/12 TTB
free: optional KB for lunges

CASH OUT

remaining class time to work on
higher then your normal box jump
jump up step down to another box safely

MOBILITY

core/back

10/12/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
5 Strict press
7 sit ups
9 RDL

BUY IN

Free:
Wall Ball
Pick a number of reps that is outside your comfort

zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX: 

2 sets x 5 reps 
2 sets x 3 reps
make 1 jump round 3*

Comp: 
2 sets x 5 reps 2 sets x 3 reps

set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

try to time efforts so not much rest

WOD

Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 American Kettlebell Swings 53/35

teams of 2, one person trailing the other. As soon as partner A completes the 500m row
Partner B jumps on and rows while partner A performs the push-ups and swings.

*partner B does not start until after partner A finishes first row*

free: 35/18
comp: 70/53

CASH OUT

run 335m x 3
rest 1:1

MOBILITY

hamstrings

10/11/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat 
5 strict press

BUY IN

Snatch:

RX: 

take 5 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across

Comp: 
5 sets x 5,4,3,2,2 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%

SKILL

1 or 2 sets of wallballs!!!

WOD

4 RFT:
7 C2B
10 Power Cleans 115/75
25 Wallballs (20/14#)

comp: 5 MU /155-105
free: 7 ring rows+7 push ups/KB SDHP

CASH OUT

sots press
5 sets x 3 reps
w/ empty barbell

MOBILITY

trap smash

10/10/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Free:
Overhead squat (KB, medball, or PVC)
5 sets of 5-10 reps
focus is on quality of movement

Back Squat:

RX: 

take 5 minutes to build to a medium weight then
5 sets x 6 reps
across

Comp: 
5 sets x 6 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

even playing field today, test yourself

WOD

amrap 20 minutes of:
100 double-unders
100-ft. walking lunge

comp: as RX
free: as RX

CASH OUT

Ring or Box Dips
3 sets x 12 reps

MOBILITY

shoulders

10/7/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds:
10 KB Goblet Squats 53/35

12 HRPU

BUY IN

Free:
Bodyweight Squat
Every 2 min for 8 min

hold the bottom of a bodyweight squat for 90 sec, rest 30 sec

Clean:

RX: 

every 2 min for 8 minutes
5 reps - ascending

Comp: 
5 sets x 5 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%

SKILL

How fast can you go?!?!

WOD

amrap 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run

comp: 30-24"
free: step overs

CASH OUT

row 2k

MOBILITY

everything

10/6/2016

Upcoming local competitions:

10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups

BUY IN

OHS:

RX: 

or front squat if mobility issue
5 sets x 5 reps - across

Comp: 
4 sets x 5 reps 1 set x 4 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80%

set 5: 85%

SKILL

keeping arms close to body in the ring dip

WOD

12 minute AMRAP of:
6 Pike Press
9 Ring Dips
12 Knees to Elbow

comp: SHSPU/Strict dip/TTB
free: hrpu/box dips/v ups

CASH OUT

8 minute AMRAP of:
10 V-ups
12 shoulder touches (in plank or hs)
12 inchworm with pushup

MOBILITY

shoulders