Monday 08/14

Strength- Every 90s x 7 Sets

• 1 Power Clean + 1 Front Squat + 1 Push Jerk

• Build - goal weight 75-85% of 1RM C&J

WOD- For Time

24-16-8

• DB Hang C&J (50/35) switch arms every 4 reps

• C2B

Rest 4:00

8-16-24

• Alt. DB Snatch

• T2B

Friday 08/11

Wishing coach Kevin a very happy birthday!!!! Thank you for all your hard work and dedication here at CFU!

Strength Day

Part 1 = OTM x 12 mins

• Even : 4 Back Squats

• Odd : 2 Front Squats

• Based off 70% of your 1RM FSq

Part 2 = Every 90s x 12

• Sets 1-6 = 1 High hang squat clean + 1 Hang squat clean + 1 Squat clean

• Sets 7-12 = 2 Hang squat cleans

• Build based off feel

Thursday 08/10

Body Armor- 4RNFT

• 15 Supermans

• :20 Flex Arm Hang

• 10 Kneeling DB Press ea. arm

• 50 ft. Low Bear Crawl

WOD- 3 RFT

• 30/25 Cal Row

• 20 T2B

• 20 Box Jumps (24/20)

Wednesday 08/09

Strength- Every 2:00

• 5x5 Deadlifts @ 70-75% of 1RM

• Tap & Go

WOD- For Time

21-15-9

• Deadlifts (225/155)

• HSPU

• 100-75-50 DU

Tuesday 08/08

Strength- Every 90s x 6 Sets

• 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

• Build to a heavy complex

WOD - 4RFT

• 400m Run

• 1:00 Front Rack Hold (135/95)

• 30 Sit Ups

• 1:00 Rest