Blog Archives

WEEK 6/29/15 - 7/4/15 CFT INDEPENDENCE WEEK

6/28/2015

This week is dedicated to the men and women who served to ensure Americas Independence and paid the ultimate price for it.

Monday 6/29/15
RAHOI
12 Min AMRAP
12 x Box Jump 24/20
6 x Thrusters 95/65
6 x Bar Facing Burpees

Tuesday 6/30/15
BRADSHAW
10rds For Time
3 x HSPU
6 x Deadlift 225/155
12 x Pull up
24 x Double Under

Wednesday 7/1/15
JENNY
20 Min AMRAP
20 x OHS 45/25
20 x Back Squat
400m Run

Thursday 7/2/15
KLEPTO
4 RDS For Time
27 x Box Jumps 24/20
20 x Burpees
11 x Squat Cleans 145/100

Friday 7/3/15
1776
13RDS For Time
1x 100m Row
7 x Sumo Deadlift High Pull 115/75
7 x T2B
6 x Push Press 115/75

Saturday 7/4/15

Closed

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WEEK 6.22-6.26

6/21/2015

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MONDAY
SKILL 10 MIN
PULL UP
PROGRESSION
STRENGTH 20 MIN
BACK SQUAT
5@70%
3@80%
1-1-1@85-90%
THEN
6 MIN AMRAP
6 T2B
6 BOXJUMPA
6 PUSHUPS

TUESDAY
SKILL 5-10MIN
DOUBLE UNDERS
15MIN
STRENGTH
FIND 1RM
STRICT PRESS
PUSH PRESS
PUSH JERK
ONCE YOU FAILURE CHANGE MOVEMENT- BIG JUMPS INCREASING WEIGHT
METCON
7 MIN AMRAP
35 DOUBLE UNDERS
15 WALLBALLS
10 BURPEES

WEDNESDAY
SKILL 10 MIN
PULL UP
PROGRESSION
STRENGTH 12 MIN
FIND 1RM THRUSTER
METCON
3RFT
18 THRUSTERS
12 PULLUPS
200M

THURSDAY
SKILL 15MIN
SNATCH WORK
STRENGTH
12 MIN EMOM
2 FULL SNATCH
THEN
RUN 800M

FRIDAY
PULLUP
PROGRESSION
15 MIN MAX
SQUAT CLEAN
THEN
ROW 2000M FOR TIME
1MIN WORK 1 MIN REST
4000M IF YOU HAVE TO PARTNER UP

SATURDAY
FOR TIME:
ROW 2000M
50 WALLBALLS
ROW 1000M
35 WALLBALLS
ROW 500M
20 WALLBALLS

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WEEK 6.15-6.20

6/15/2015

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MONDAY
SKILL:
STRICT PULLUPS
STRENGTH:
15 MIN FIND
1RM CLEAN AND JERK
METCON
12 MIN AMRAP
15 S2O
10 LUNGES
RUN 200M
115/65

TUESDAY
SKILL:
DOUBLE UNDERS
METCON
21-18-15-12-9-6-3
POWER CLEANS 155/105
T2B

WEDNESDAY
SKILL:
PVC DEADLIFT
STRENGTH:
18 MIN FIND
3RM DEADLIFT
METCON:
8 MIN AMRAP
6 HSPU
12 BOX JUMPS

THURSDAY
WOD1:
TABATTA
AIR SQUATS
PUSH UPS
SIT UPS
8 ROUNDS
WOD2:
ROW 2K FOR TIME

FRIDAY
WALKING DEAD

SATURDAY
FOR TIME
60 CAL ROW
50 BOX JUMP OVERS
40 WALLBALLS
30 POWER CEANS 135/95
20 BURPESS
10 HSPU

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WEEKS OF 6.1-6.6/6.8-6.13

6/2/2015

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Week 6.1-6.6

MONDAY
Skill:
Handstand Walk
Metcon:
3 RFT
21 C2B Pullup
7 Front Squat
185/135

TUESDAY
Skill:
10min DU
Metcon:
:) :) :) :)

WEDNESDAY
Skill:
KB Swings
Metcon:
5 RFT
20 Box Jumps
10 Push Press
115/85
*200m Farmers Carry
pick a weight that you cannot run with

THURSDAY
Skill:
Rope Climbs
Metcon:
3RFT
9 Squat Cleans
25 Hand Release Pushups
50 Double Unders

FRIDAY
Skill:
OHS Form
Metcon:
"Nancy"
5 RFT
400m Run
15 OHS 95/65

SATURDAY
WORKOUT starts at 9:15 so be there by 9 to warmup!
It will be epic.

Week 6.8-6.13

MONDAY
Skill:
T2B/K2E
Metcon:
3RFT
400m Run
15 T2B
15 Deadlifts
185/115

TUESDAY
Skill:
10 min DU
Metcon:
5 min AMRAP
10 Burpee
over Rowers
10 Cal Row
Rest 2 min
5min AMRAP
10 Box Jumps
10 Pull-ups
Rest 1 min
5min AMRAP
Hand Release
Push-ups

WEDNESDAY
Skill:
Technique
Strength:
WARM UP
on all lifts
THEN
2 min Find Max
Power Snatch
2 min Rest
2 min Find Max
Clean and Jerk
2 min Rest
2 min Find Max
Front Squat
2 min Rest
800m Run
For Time

THURSDAY
Skill:
Pull-ups
Metcon:
Diane
21-15-9
DL 225/185
HSPU

FRIDAY
Skill:
Rope Climb
10 min EMOM
3 Heavy Thrusters
Rest 5min
10 min EMOM
3 Power Snatch

SATURDAY
WORKOUT starts at 9:15 so be there by 9 to warmup!
It will be epic.

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