MONDAY, JANUARY 18th
HAPPY BIRTHDAY JOSIE PARSONS
A. "CF Games Open 11.5"
20 Minute AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
Target number of Rounds: 10+
Minimum Rounds reps before scaling: 7
Scaling option 1 (Masters 45+)
20 Min AMRAP
5 Power Cleans (115/80)
10 Knee to Elbows
15 Wall Balls (14/10)
Scaling option 2
20 Min AMRAP
5 Double Dumbbell Cleans (light)
10 Sit Ups
15 Wall Ball Thrusters
B. 3 Rounds for quality
10 Standing Alt. DB Bicep Curls (each side)
20-40 secs Top of Ring Dip Hold
1 min couch stretch (each side)
1 min foam roll lats (each side)
TUESDAY, JANUARY 19th
HAPPY BIRTHDAY MEREDITH CUSHMAN
A. Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch
(or same scored weight as last week)
- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch
(+5 lbs from last weight, last week)
* Rest 60-90 seconds between sets
B. 3 sets for time:
24/18 Cal. Echo Bike (OR 30/22 Cal. Assault Bike)
30 Alt. Dumbbell Hang Clean and Jerks (50/35lb)
30 Box Jumps Overs (24/20)
-Rest 2:00 b/t rounds-
Target time each set: 4-5 minutes
Time cap: 6 minutes
Scaling option 1 (Masters 45+)
3 sets
22/16 Cal. Assault Bike (OR 16/12 Calorie Echo Bike)
30 Alt. Dumbbell Hang Clean and Jerks (35/25)
30 Box Jumps Overs (16)
-Rest 2:00 b/t rounds-
Scaling option 2
3 sets
15/12 Assault Bike (OR 12/9 Calorie Echo Bike)
20 Alt. Dumbbell Hang Clean and Jerks (25/15)
20 Step Ups and Overs (16)
-Rest 2:00 b/t rounds-
C. 3 sets for Quality:
10 Cat Cow Exercises
10 Birddogs
:30 SIngle Leg Glute Bridge Hold (Each Side)
1min Child Pose ea side
WEDNESDAY, JANUARY 20th
HAPPY BIRTHDAY ADAM GRAGG
A. 3 rounds for time:
25 HSPU
50ft Back Rack Lunge Walk (95/65)
25 Pull-ups
50ft Back Rack Lunge Walk (95/65)
* Target time: 14-16 minutes
* Time cap: 20 minutes
Athletes should be able to complete 25 reps in 1-3 sets of kipping
Back Rack Lunge: Barbell weight should be light enough that athlete is confident that they can do 50 ft unbroken before dropping the bar
Scaling option 1 (Masters 45+)
3 rounds
15 HSPU
50ft Back Rack Lunge Walk (65/45)
15 Pull-ups
50ft Back Rack Lunge Walk (65/45)
* Scaling option 2
3 rounds
20 Dumbbell Push Press
20 Weighted Step Ups (20in box/10 each leg)
20 Ring Rows
20 Weighted Step Ups (20in box/10 each leg)
B. 2 Rounds
1 min Short Lever banded overhead shoulder distraction on rig (each side)
1 min quad smash w/ bar (each side)
THURSDAY, JANUARY 21st
A. Amrap 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Sandbag Cleans (150/100) OR 10 Power Snatch (185/125)
*split all reps as desired
* Target number of Rounds: 5+ rounds
* Minimum number Rounds before scaling: 3 rounds
Both partners complete 250/200m before switching
Burpee Box Jump Over: 20 reps total between the 2 partners
5 reps back and forth can help keep athletes moving with a purpose on each person's turn.
2-4+ reps back/forth with quick turn around from rep to rep
* Scaling option 1 (Masters 45+)
Amrap 20 (Teams of 2)
2000/1600 m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (20/16)
10 Sandbag Cleans (100/70) or 10 Power Snatch (135/95)
- split all reps
* Scaling option 2
Amrap 20 (Teams of 2)
1500/1300 m Row
M/F-1400m
-in remaining time-
Max Rounds
20 Burpees
20 Sandball Slams (50/30) or 10 Power Clean (moderate)
- split all reps
* Individual Class Option
AMRAP 20 Minutes
300m Row
10 Burpee Facing Rower
5 Sand Bag Cleans (150/100) or 5 Power Snatch (185/125)
B. 4 sets
15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps
FRIDAY, JANUARY 22nd
HAPPY BIRTHDAY LAUREN SPRINGER
A. Power Clean + Hang Clean + Clean:
- 2 sets x 1+1+1 reps @ 72.5% 1 RM clean
- 3 sets x 1+1+1 reps @ 77.5% 1 RM clean
* Rest 60-90 seconds between sets
B. 10 rounds for time:
10 Bench Press (135/95)
10 Front Squats (135/95)
* Target time: 13-15 minutes
* Time cap: 18 minutes
Athletes should get through at least 60% of the bench and 100% of the squats unbroken.
* Scaling option 1 (Masters 45+)
10 rounds
10 Bench Press (115/75)
10 Front Squats (115/75)
* Scaling option 2
10 rounds
8 Dumbbell Bench (50s/35s)
8 Dumbbell Front Squats (50s/35s)
* Large Class Option
Teams of 2
2 sets (each 1:1)
5 rounds
10 Bench Press (135/95)
10 Front Squats (135/95)
C.
4 sets
10 Single Arm Dumbbell Lawnmower Row (each)
10 Single Leg Glute Bridges (each)
SATURDAY, JANUARY 23rd
HAPPY BIRTHDAY EMMIE MONROE
6 sets
20/15 Calorie Standing Bike Erg (OR 200m Run OR 20/15 Calorie on another machine)
30 yard sled push (45/25)
40 Air Squats
-Rest 0:90 between sets-
* Target Time each set: sub 3 minutes
* Time Cap each set: 4 minutes
Scaling Option 1 (Masters 45+)
6 sets
15/12 Calorie Standing Bike Erg
30 yard empty sled push
30 Air Squats
-Rest 0:90 between sets-
Scaling Option 2
6 sets
15/12 Cal. Row
30 Mountain Climbers
25 Air Squats
-Rest 0:90 between sets-