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CF: Monday 22nd October 2018

Warm Up
Stretch Hamstrings/Lower back

4 minutes skipping practice

2 lap run
10 PVC OHS
1 Lengths walking lunge stretch
1 minute Plank

Demonstration
5 minutes:
Demonstration and flow of deadlifts
Strength
DEADLIFT
Deadlift E2MOM

4×7 reps @ 65% of 1RM

*Controlled reps

Metcon
CF.18.10.22
For time
200 Double unders
100 Wallballs 20/14
50 Burpees

15 minute T/C

GO HARD!

*If no double unders. Try and complete 1 DU for every 10 singles (20 DU)

CF: Saturday 20th October 2018

Warm Ups
Stretch and mobilize

20 Back ward lunges
20 Each leg mountain climbers
20 Squat jumps
20 Ring rows/Pull ups

SAQ
Teams of 3:

9 minute Shuttle runs

Metcon
CF.18.10.20
Teams of 4:
4 rounds for time
50 Air squats
30 Burpees
20 Plate GTOH

All movements must be in sync!

CF: Friday 19th October 2018

Warm Up
Mobilize front rack position

3 rounds
5 inchworm to push up
10 PVC OHS
20 Alternating leg V-sit

Skill
Spend 5 minutes going through skill with PVC pipe.

Focus on dipping and driving in a vertical line

Extend the legs THEN arms

Strength
PUSH PRESS
Push press @ 60%

E90s 10 reps x 4

*Rest at the top, cycle the reps

Metcon
CF.18.10.19
In partner:
2 ROUNDS FOR MAXIMUM REPS

2 minutes MAX EFFORT Cal row
2 minutes MAX EFFORT Box jumps
2 minutes MAX EFFORT Partner Deadlifts 80/70/50
2 minutes MAX EFFORT TTB

1 MINUTE REST AFTER 1ST ROUND

CF: Thursday 18th October 2018

Warm Up
3 rounds
5 Jefferson curls 10kg – 6s down, 6s up
10 Archer squat
10 Prone Rotation to handcuff
Strength
PULL UPS
Please input your scale e.g. used green band
Strict pull ups

*If you can achieve more than 15 pull ups wear a vest or 10kg DB

2 x Max Effort. 3 minutes rest

Metcon
CF.18.10.18
5 rounds
10 reps bench press 70/35
2 Lengths SB walk
45s Hollow hold

CF: Wednesday 17th October 2018

Warm Up
Foam roll quads and calfs

3 Rounds
30 Mountain climbers
10 Ring rows
1 Length OH plate Duck walk (scale no plate)

Skill
10 minutes

Go through the skills of a front squat
– Full grip
– Elbows high
– Vertical body

Strength
FRONT SQUAT
Every 90s
Front Squat @ 60%

10 reps x 4

*Controlled reps. 2s down. 1s up

Metcon
CF.18.10.17
For time

30/20 Cal AB*
30 Hang Power snatch 45/30
30 Cal AB
30 Hang power clean 45/30

*Schwinn 50/35
Scale weight as needed.

CF: Tuesday 16th October 2018

Warm Up
Foam Roll Lats and Upper thoracic

3 rounds
10 Cal AB
10 Wall angels
20s Dead hang each arm

Demonstration
5 minutes
Demonstration and Flow of the Strict press
Strength
STRICT PRESS
Every 90s

From the floor

Strict press @ 60%
10 reps x 4

*Controlled reps – 1s up, 1s pause, 2s down

Metcon
CF.18.10.16
3 lap run
25 Pull ups (Ring rows)
25 Ring dips
2 lap run
15 CTB Pull ups (Banded Pull ups)
15 Ring dips
1 lap run
6 RMU (Banded pull ups + V-sits)
6 Ring dips

20 minute T/C

CF: Monday 15th October 2018

Warm Up
Mobilize shoulders and Hips

3 rounds
1 lap run
30s Hollow Hold
15 Russian KB swings 16/12

Demonstration
5 minutes
Demonstration and Flow of the deadlifts
Strength
DEADLIFT
Every 90s

Deadlifts @ 60%
10 reps x 4 sets

*Controlled reps, 1s up, 1s pause, 2s down

Metcon
CF.18.10.15
Every 3 minutes x 4 rounds

50 Double unders (50 mountain climbers)
25 Wallballs
5 Burpees

*Rest in remaining time.

CF: Saturday 13th October 2018

Warm Up
Mobilize all joints of the body

Fun and games

Skills
Break down the Technique AND flow of the metcon!
Metcon
CF.18.10.13
1 Mile run
40 Pull ups
30 Goblet squats 32/24
20 Burpees
150 Double unders
30 Pull ups
20 Goblet squats 32/24
10 Burpees

CF: Friday 12th October 2018

Warm Up
Mobilize hips and shoulders

3 rounds
5 inchworm to push up
10 PVC OHS
30s hollow holds

Snatch
5 reps each going through thorough technique
Pull
Power
OHS
Full
Snatch
Complex: E2MOM x7

1 PS – 2 Full Snatch – 3 OHS

*Increase weight if the complex is successful and sexy

Metcon
CF.18.10.12
3 rounds AFAP

2 Lap run
12 DB Deadlifts
9 DB Power clean
6 DB STOH

22.5/15

CF: Thursday 11th October 2018

Warm Up

Stretch and mobilize shoulders

3 rounds
15 cal AB
8 Rotate to handcuff
30s Hollow Rock

Skills
Time to get that HS walk!!
Skills:
Forward rolls – james bond rolls on blue matts
Wall facing shoulder taps – legs together
Wall facing side walk – FWD roll
HS – fwd roll on blue matts
HS kick up to assisted PVC pipe walk
HS walk attempt
Metcon
CF.18.10.11
3 ROUNDS FOR TIME
20 SB squats 70/45
20 TTB
20 HSPU
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