Tuesday 12-22-15

"BARBARA"

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Monday 12/20/15

1.

Deadlift

3 rep max

2.

3 rounds for time of:

10 clean and jerks (95/135)

20 toes to bar 

Friday 12-18-15

1.

“Karen”

150 wall ball shots for time

2.

single arm

DB rows

4x10 

Thursday 12/17/15

1.

50 DU

1 power cleans (205/135)

40 DU

2 Power cleans

30 DU

3 Power Cleans

20 DU

4 Power cleans

10 DU

5 Power cleans

2.

accessory

2 rounds (not for time)

30 sit ups

15 super man

Wednesday 12-16-15

1.

“Helen”

3 rounds

400 meter run

21 kb swings

12 pull ups

2.

3 rounds not for time

5 good mornings

15 toes to bar

Tuesday 12/15/15

1.

1000m row

5 rounds

15 push ups

10 Dips

5 HSPU

2.

accessory work

2 rounds

100-meter heavy farmer’s walk(barbell,KB,DB)

Max bar or rope hang 

Monday 12-14-15

1.

Snatch:

 2, 2, 1, 1, 1, 1, 1,

2.

Clean and jerk: 

2, 2, 1, 1, 1, 1, 1

3.

Front squat: 

2, 2, 1, 1, 1, 1, 1

Tonight is the CFP present wrapping party. There will be NO 6pm class tonight. 

Friday 12/11/15

1.

1 mile run

Rest as long as it took you to run mile

Then 

1 mile run

Thursday 12/10/15

1.

Push Jerk

15 mins to find a 1rm

2.

3 min max Wall ball shots

3 min max burpees

2 min max wall ball shots

2 min max burpees

1 min max wall ball shots

1 min max burpees

Definitely not Paleo!

Wednesday 12-9-15

1.

20 min amrap

5 Front Squats (115/185) from floor

5 Pull ups

25 Double unders

2.

12 min EMOM

5 toes to bar

5 Good mornings (95/135)

Tuesday 12/8/15

1. 5 rounds 

400 meter run

8 Power Snatches (95/135)

Monday 12-7-15

1.

21 Box Jump overs

21 DIps (ring or bar)

18 Box jJump overs

18 Dips

15Box jumps

15 Dips

12 Box Jumps

12 Dips

9 Box jJumps

9 Dips

6 box Jumps

6 Dips

3 Box Jump overs

3 Dips

Friday 12/4/15

1.

10 min EMOM

3 Back Squats(heavy)

2.

10 min EMOM

3 Hang power cleans (heavy)

3.

10 min EMOM

5 HSPU

Thursday 12/3/15

1.

Deadlift

20 mins to establish

3 rep max

2.

5 rounds

200 meter run

5 forward rolls

Wednesday 12/2/15

1.

4 rounds

4 min amrap

5 Push Press(115/185)

10 Toes to bar

15 burpees over the bar

2 min rest

2.

Pick something you suck at and practice it