14 Aug 2014
Friday 15th August
A. For total Calories
Row 5 x 1-Minute Intervals
100% Effort. Rest approx 1:1 b/w efforts
B. 4 Rounds for total time:
Row 250m
25 x DU
20 x Walking Lunges
15 x Burpees
Rest 1 Min b/w rds
13 Aug 2014
Thursday 14th August
A. Hang (Just below knee) Power Snatch
5 sets of 3 @ 70%
B. ‘The Chief’
5 Rounds – each round is:
AMRAP in 3 Min of:
3 x Power Cleans (60/42.5kg)
6 x Push Ups
9 x Squats
Rest 1 min b/w rounds
12 Aug 2014
Wednesday 13th August
A. EMOM for 6 Mins complete:
2 x Push Press
2 x Push jerk
2 x Split Jerk
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
Compare to 1 Mar 2014 – Time to beat 5.04.
11 Aug 2014
Tuesday 12th August
A. Front Squat
3 – 3 – 3 – 3 – 3
B. For time:
21 x Goblet Squats (24/16kg)
21 x KB Swings (24/16kg)
400m Run
15 x Goblet Squats (24/16kg)
15 x KB Swings (24/16kg)
400m Run
9 x Goblet Squats (24/16kg)
9 x KB Swings (24/16kg)
400m Run
or C. AWOD ‘Nancy’
5 RFT of:
400m Run
15 x Overhead Squat (42.5/30kg)
*20 Min Cut Off
10 Aug 2014
11th August
A. Handstand Hold/Walk Practice and Drills
Kicking Up
Weight transfers
Shoulder touches
Lateral Walks
B. 15 Min AMRAP of:
1 x Rope Climb to 15′
8 x HSPU or 8m HS Walk
12 x Alternating Pistols
Finisher: Tabata Hollow Rocks
08 Aug 2014
Saturday 9th August
‘Team WOD’
In teams of 3, complete the following:
Row 500m each (one team member rowing at a time)
90 x Thrusters (42.5/30kg)
90 x Pull-ups
Run 400m (all run together)
90 x Box Jumps (24/20″)
90 x Burpees
Run 200m (all run together)
60 x DB Snatch
60 x Ring Push-Ups
07 Aug 2014
Friday 8th August
A. Power Snatch Complex
EMOM for 7 Mins complete:
1 x High-Hang Power Snatch
1 x Hang Power Snatch
1 x Pause (at knee) Power Snatch
1 x Power Snatch
B. 30 Mins to find 1 RM Back Squat
Its here. Time to test our back squats. Just remember – if you don’t break parallel – it doesn’t count. We arent testing our max 1/2 squat. If you are in any doubt, then you probably didn’t go low enough.
06 Aug 2014
Thursday 7th August
A. Push Press
5 – 5 – 5 – 5 – 5
B. AMRepAP in 15 Mins of:
Run 400m
Max Pull-ups
Run 400m
Max HSPU
Run 400m
Max Push Ups
Run 400m
Max Burpees
**Your score is total reps of the different gymnastics movements. Any time you pause or break, you run.
or C. AWOD – Modified 2014 CF Games Event ‘Muscle Up Biathlon’
Run 400m
12 Muscle Ups
Run 400m
9 Muscle Ups
Run 400m
6 Muscle Ups
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 20 Min Cut off.
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
