05 Aug 2014
Wednesday 6th August
The ‘Open Test’ (Courtesy of CF New England)
AMRAP in 20mins of:
50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
10 x Snatches (65/45kg) (Scale to Clean and Jerk if mobility is an issue)
10 x Muscle ups
This is a great benchmark of work capacity and efficiency across a number of different movements (commonly seen in the Open). We will revisit this test over the coming months.
This video has no training benefit, but its pretty sweet nonetheless.
04 Aug 2014
Tuesday 5th August
A. Front 1 1/4 Squats
5 sets of 3 reps @ 70%
B. ‘Power’ Elizabeth
21 – 15 – 9 reps for time of:
Power Cleans @ 60/42.5kg
Ring Dips
or C. AWOD: CF Games 21-15-9 Complex @ 60/42.5kg
For time:
8 x Deadlifts (60/42.5kg)
7 x Cleans (60/42.5kg)
6 x Snatches (60/42.5kg)
8 x Pull-ups
7 x Chest-to-bar pull-ups
6 x Bar muscle-ups
6 x Deadlifts
5 x Cleans
4 x Snatches
6 x Pull-ups
5 x Chest-to-bar pull-ups
4 x Bar muscle-ups
4 x Deadlifts
3 x Cleans
2 x Snatches
4 x Pull-ups
3 x Chest-to-bar pull-ups
2 x Bar muscle-ups
*15 Min Cut-Off
03 Aug 2014
Monday 4th August
A. 8 x 200m
Men: on the 2.00
Ladies: on the 2:30
Record fastest and slowest intervals
B. 7 RFT of:
7 x Deadlift (80/55kg)
30 x DU
Finisher: Tabata Squats
01 Aug 2014
Saturday 2nd August
‘Barbara’
5 Rds for total time of:
20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
Rest 3 mins between rounds.
Can be scaled to 3 rds of above rep scheme, or 5 rds each being 10-20-30-40 reps.
31 Jul 2014
Friday 1st August
A. Push Jerk
3 – 3 – 3 – 3 – 3
B. Pull & Push
3 rds for time of:
500m Row
2 x Strict Press (42.5/30kg)
4 x Push Press (42.5/30kg)
6 x Push Jerk (42.5/30kg)
Optional Scale up to (60/42.5kg)
30 Jul 2014
Thursday 31st July
A. Helen
3 RFT of:
400m Run
21 x KB Swings
12 x Pull-Ups
Compare to 22 May 14
B. Back Squat
6 sets of 3 reps @ 90%
Mobility preparation to help you to run faster:
29 Jul 2014
Wednesday 30th July
A. EMOM for 8 Mins complete:
1 x Hang Power Clean
1 x Power Clean
1 x Squat Clean
B. AMRAP in 14 Mins of:
7 x HSPU
30 x DU
7 x Ring Dips
200m Run
Or:
C. AWOD – For time:
150 x DU, 20 x MU, 150 x DU
28 Jul 2014
Tuesday 29th July
A. Max Pull-Ups
Find your max pull-ups. Its time to test our pull-up progress. Your score is the maximum number of reps without coming off the bar.
B. 5 RFT of:
7 x Deadlift (100/70kg)
15 x Wall Ball (9/7kg)
C. Front Squat
6 sets of 3 reps @ 80-85%
26 Jul 2014
Monday 28th July
A. Pause Snatch (Squat or Power)
5 x 2 @ 60-70% with ‘2-count’ pause at knee.
B. 2-Mile Partner Relay
In pairs run 3,200 m. One runs, the other rests. Both partners must run 1,600m each.
C. 21 – 15 – 9 reps for time of:
Medicine-ball Cleans
Burpees
25 Jul 2014
Saturday 26th July
A. 15 Mins to work to 1RM Clean & Jerk
B. Frantasy Land
Choose your ‘Fran’
Fran 1:
21-15-9 reps for time of:
Thrusters (42.5/30kg)
Pull-ups
or Fran 2:
15-12-9 reps for time of:
Thrusters (52.5/35kg)
C2B Pull-ups
or Fran 3:
12-9-6 reps for time of:
Thrusters (60/42.5kg)
Bar muscle-ups
