WEEK of WORKOUTS

5.2.22 -5.7.22

MONDAY, AUGUST 8th

A. Front Squat

3x5 Tempo Front Squat @70%

B. CFH FALL GAMES QUALIFIER EVENT #2

IN 16:00 -

FOR TIME:

2K Row

-in remaining time-

FOR WEIGHT:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

TUESDAY, AUGUST 9th

A. Tempo Ring Dips

3x5 w/ :03 down

B. 5 Rounds For Time:

3 Sand Bag Cleans (150/100)

50 Double Unders

15 KB S2OH (35s/26s)

50 Double Unders

3 Sand Bag Cleans

-rest :90-

Target Total Time: 18-20
min

Target Time Ea Round: 2-3 min

Masters RX/Scaling Option 1:

5 Rounds For Time:

3 Sand Bag Cleans (125/85)

40 Double Unders

15 KB S2OH (26s/18s)

40 Double Unders

3 Sand Bag Cleans (125/85)

Scaling Option 2:

5 Rounds For Time:

3 Sand Bag Cleans (100/50)

75 Single Unders

15 KB S2OH (18s/9s)

75 Single Unders

3 Sand Bag Cleans (100/50)

WEDNESDAY, AUGUST 10th

4:00 on // :90 off...

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MONDAY, AUGUST 1st

A. Pre 12-week strength/skill cycle testing week!

12 Min to establish:

1 Rep Max Front Squat

We will use percentages of this max as we go through our new strength cycle. Re-test week will be 10/17

B. CFH Fall Games Qualifying Event #1:

AMRAP 13:

30 Ring Rows

20 Box Step Overs (20")

20 SA DB Push Press (50/35)

20 DB Box Step Overs

20 Jumping Pull-ups

15 Burpee Box Jump Overs

15 Pull-ups

10 DB Burpee Box Step Overs

10 C2B Pull-ups

10 Handstand Push-ups

MAX Bar Muscle Ups

*Target time for BMU: 1:30-3:00

TUESDAY, AUGUST 2nd

A. 1 x :30 Max Rep Strict Ring Dip Test

B. 1:30 on // 1:00 off x 8

12/9 Cal Ski

3 Power Snatch (135/95)

MAX Burpee over bar

*Target reps each round: 10

Masters RX/Scaling Option 1:

11/8 Cal Ski

3 Power Snatch (115/75)

Scaling Option 2:

10/7 Cal Ski

3 Power Snatch (75/55)

Regular...

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MONDAY, JULY 25th

AMRAP 15:


Max Row//300m Run


8 Synchro Burpee Pull-ups

Max Row//300m Run


8 Synchro Burpee Pull-ups

-rest 5-


Max Ski//300m Run


8 Synchro Burpee Box Jump Overs

Max Ski//300m Run


8 Synchro Burpee Box Jump Overs

Target each AMRAP: 2000m

Scaling Option 1:

Burpee Pull-ups -> Burpee Kipping Pull-ups

BBJO -> Burpee Box Step Overs

Scaling Option 2:

Burpee Pull-ups -> 5 Burpees + 5 Ring Rows

BBJO -> Burpee Box Step Ups

Run 300m -> Bike Erg 800m

TUESDAY, JULY 26th

A. 10-8-6-4-2 Deadlifts

5x50m Heavy Sled Push

FOR TIME:

100 Double Unders

40 Alt DB Hang C + J (50/35)

80 Double Under

30 Alt DB Thrusters

60 Double Unders

20 Alt DB Hang C + J

40 Double Unders

10 Alt DB Thrusters

Target Time: 8 min

Time Cap: 12 min

Masters RX/Scaling Option 1:

40/30lb DB

Scaling Option 2:

x2 Single...

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MONDAY, JULY 18th

5 ROUNDS FOR TIME:

100 Double Unders

35/28 Cal Bike Erg

14 DB Burpee G2OH (50s/35s)

14 Slam Balls (50/30)

*split reps with partner however

*Target Time: 25 min

*Time Cap: 30 min

Scaling Option 1:

5 ROUNDS FOR TIME:

150 Single Unders

35/28 Cal Bike Erg

14 Single DB Burpee G2OH (50/35)

14 Slam Balls (30/20)

Scaling Option 2:

5 ROUNDS FOR TIME:

100 Single Unders

30/24 Cal Bike Erg

12 Single DB Burpee G2OH (35/20)

12 Slam Balls

TUESDAY, JULY 19th

A. Back Squat 4x4

B. 4 ROUNDS FOR TIME:

200m Run

8 Squat Cleans (135/95)

*Target Time: 8-10 min

*Time Cap: 12 min

Scaling Option 1:

4 ROUNDS FOR TIME:

200m Run

8 Squat Cleans (115/75)

Scaling Option 2:

4 ROUNDS FOR TIME:

150m Run

6 Squat Cleans (95/65)

WEDNESDAY, JULY 20th

e3:00 x 7

12/9 Cal Row

8 Push Jerks...

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MONDAY JULY 11th

Teams of 2:

8 Hill Sprints (4 each, you go I go)

then

2 Rounds:

50 Synchro Air Squats

400ft Sandbag Carry (150/100)

40 Synchro Push-ups

400ft Sandbag Carry (150/100)

30 Synchro Burpees to Plate

400ft Sandbag Carry (150/100)

then

8 Hill Sprints

Scaling Option 1:

Teams of 2:

6 Hill Sprints (4 each, you go I go)

then

2 Rounds:

40 Synchro Air Squats

400ft Sandbag Carry (125/85)

30 Synchro Push-ups

400ft Sandbag Carry (125/85)

20 Synchro Burpees to Plate

400ft Sandbag Carry (125/85)

then

6 Hill Sprints

Scaling Option 2:

Teams of 2:

12/9 Cal Bike Erg Sprints (5 each, you go I go)

then

2 Rounds:

30 Synchro Air Squats

400ft Sandbag Carry

20 Synchro Push-ups

400ft Sandbag Carry

10 Synchro Burpees to Plate

400ft Sandbag Carry

then

x5ea 12/9 Cal Bike Erg Sprints

TUESDAY, JULY 12th

A....

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OPEN GYM WEEK! NO CLASSES - GYM WILL BE OPEN 5AM-6PM.

MONDAY, JULY 4th

A. 5x3 Pause Back Squat (:03 at bottom)

5x3 Weighted Strict Pull-ups

B. AMRAP 20:

12 Toes-to-bar

10/8 Cal Echo Bike

8 Power Snatch (95/65)

*You Go I Go

*Partners alternate full rounds

Scaling Option 1:

12 Toes to Bar

9/7 Calorie Echo Bike

7 Power Snatches (75/55)

Scaling Option 2:

10 Hanging Knee rasies

9/7 Calorie Echo Bike

10 Alt DB Snatches (40/25)

TUESDAY, JULY 5th

A. 5 x 8 Deadlifts

5 x 7-10 Strict Handstand Push-ups

B. 8 Rounds For Time:

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

Target Time: 18-20 minutes

Scaling Option 1:

8RFT:

200m Run

10 Box Jump Overs (20/16)

4 Power Cleans (155/105)

Scaling Option 2:

16 min AMRAP:

400m/350m Bike Erg

10 Box Step Ups(24/20)

8 Dumbbell Power...

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MONDAY, JUNE 27th

A. 1 Front Squat @ 75%

e:20 x 10 MIN

B. TEAMS OF 3

For Time:

300/240 Cal Ski + 4x:

30 Synchro Wallballs (20/14)

400m Partner Medball Run

50 Hang Power Cleans (135/95)

*1 partner always on ski

*2 partners run together w/ 1 ball

Target Time: 21-24 min

Time Cap: 27 min

Scaling Option 1:

250/200 Cal Ski + 4x:

30 Wallballs (20/14)

400m Partner Medball Run

50 Hang Power Cleans (95/65)

Scaling Option 2:

200/160 Cal Ski + 4x:

30 Wallballs (14/10)

1000m Bike Erg

30 Hang DB Power Cleans

(split all reps)

TUESDAY, JUNE 28th

10 Rounds For Time:

10 Bench Press (135/85)

12 Box Jump all the way overs (24/20)

6 Sandbag Cleans (150/100)

-rest 1:00-

Target Time each round: sub 2:00

Time Cap: 30 MIN

Scaling Option 1:

8 Rounds For Time:

10 Bench Press (95/65)

10 Box Jump all the way overs (24/20)

5 Sandbag Cleans...

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MONDAY, JUNE 20th

5 Rounds For Time:

(split reps w/ partner)

40 Cal Row

40 Toes to Bar

24 Deadlifts (225/155)

*Accumulate at any point in workout 800m Sled Push (2x45s/1x45)

Time Cap: 30 MIN

Target Time: 26 MIN

Scaling Option 1:

4x For Time:

40 Cal Row

40 Alt TTB or V-ups

24 Deadlifts (155/105)

*Accumulate 600m Sled Push (1x45/1x25)

Scaling Option 2:

4x For Time:

30 Cal Row

40 Sit-ups

20 Deadlifts (135/95)

*Accumulate 600m Sled Push (empty sled)

TUESDAY, JUNE 21st

A. 12 MIN to establish a heavy single Power Snatch for the day

B. 2:00 on // 1:00 off x 7

50 Double Unders

15 Push ups

MAX Power Snatch @ 80% of above

Target reps each round: 5-7+

Scaling Option 1:

:40 Double Unders

10 Push ups

MAX Power Snatch @ 70% of above

Scaling Option 2:

70 Single Unders

10 Push ups

MAX Alt DB Snatch...

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MONDAY, JUNE 13th

A. 5x3 Squat Snatch

-building in weight each set

B. "You Go I Go" w/ a Partner -

AMRAP 21:

15 Overhead Squats (95/65)

50 Double Unders

2 Rope Climbs

Target Rounds: 9

Minimum Rounds Before Scaling: 7

Scaling Option 1:

15 Overhead Squats (75/55)

:40 Double Unders

1 Rope Climb

Scaling Option 2:

15 Front Squats (75/55)

70 Single Unders

50' Sled Pull

TUESDAY, JUNE 14th

A. e2:00 x 5

5x5 Bench Press

5x3 Tall Box Jump

B. AMREP 9:

25-20-15-10

Wall Balls (20/14)

GHDs

MAX CAL Echo Bike

-rest 3:00-

AMREP 9:

10-15-20-25

(8-12-16-20)

Bike Erg Cals

1-3-5-7

Wall Walks

MAX Wall Balls

Target Time for Max Reps: 90 sec+

Minimum before scaling: 1 min

Scaling Option 1:

25-20-15-10

Wall Balls (14/10)

V-Ups

MAX CAL Echo Bike

-rest 3:00-

AMREP...

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MONDAY, JUNE 6TH

A. E2:00 x 5 Rounds

3 Power Clean + Jerks (building)

B. FOR TIME w/ a Partner:

70 DB Box Step Overs (50/35)

60 Back Squats (135/95)

50 Box Jump Overs (24/20)

40 S2OH (135/95)

50 Box Jump Overs (24/20)

60 Back Squats (135/95)

70 DB Box Step Overs

-Split reps as needed-

Target Time: 18 min

Time Cap: 23 min

Scaling Option 1:

60 DB Box Step Overs (50/35)

50 Back Squats (115/75)

40 Box Jump Overs (20/16)

30 S2OH (115/70)

40 Box Jump Overs (20/16)

50 Back Squats (115/75)

60 DB Box Step Overs

Scaling Option 2:

60 Cal Bike Erg

50 Goblet Squats (light)

40 Box step ups (20/16)

30 Push-ups

40 Box Step-ups (20/16)

50 Goblet Squats (light)

60 Cal Bike Erg

TUESDAY, JUNE 7th

A. Vice Challenge Retest

5 Rounds For Time:

400m Run

21 Burpees

...

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