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
24 Jul 2014
Friday 25th July
A. Complete AMRepAP in 3 minutes of:
200m Run (Counts as 1 rep)
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg
Rest 1 Min, then
B. AMRepAP in 6 mins of:
200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg
Rest 1 Min, then
C. Complete 1 round for time of:
200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg
The Games start tomorrow our time. Can anyone beat Rich?
