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CF: Friday 17th August 2018

Warm Up
Mobilize lats, shoulders

30 burpees
20 cal row
20 OHS
30 Walking lunges

Skills
Core activation:
EMOM 9:
1. Hip dip hold 30s (L-sit)
2. Single leg wall sit (15s each)
3. Superman hold 30s
Strength
STRICT PRESS
Strict press
5×5 @ 70% OF 1RM

Tempo 2s up, 1s pause, 3s down

Metcon
CF.18.08.17
AMRAP 15 in partners

3 BMU/CTB/Pull ups
9 DB thrusters 22.5/15
1 lap run

1 round each person then switch

CF: Thursday 16th August 2018

Warm Up
Stretch and mobilize shoulders

3 rounds
100 skips
8 Prone lying Rotation to handcuff
5 fwd rolls

Accessory work
Prone lying handstand lat activations
3×5 – 5s pause
Skills
progressions:

1. 20 Box shoulder taps
2. Wall facing side walk – FWD roll
3. HS – fwd roll on blue matts
4. HS kick up to assisted PVC pipe walk

Metcon
CF.18.08.16
EMOM 15:
1. 1 lap run
2. 2 length SB walk
3. 20 Tricep dips

CF: Wednesday 15th August 2018

Warm Up
Mobilize ankles, hips

3 rounds
10 KB swings
5 burpees
20s side plank each side

Conditioning
 
Standing vertical jump
Grab chalk and jump as high as you can against the wall
mark on the wall with chalk the highest point
5 sets of 1 jump!
Strength
FRONT SQUAT 5S 70-75%
Front Squats
5×5 @ Tempo 3121 70% OF 1RM
Metcon
CF.18.08.15
In partners complete for time:

50 Cal bike
60 Wallballs
70 KB deadlifts 32/24
80 Cal row

CF: Tuesday 14th August 2018

Warm Up
Mobilize lats and hips

3 rounds
5 beat swings
10 hanging knee raises
10 OHS

Skills
 
Kipping Technique:

Beginner; Hollow – superman Beat swing on the bar with stops
Intermediate; Beat swing with Knees to chest
Advanced: Beat swing with Pull ups/TTB/CTB
Ring Kip.

Strength
BENCH PRESS
Bench press
5×5 @ Tempo 3121 70% OF 1RM
Metcon
CF.18.08.14
15 minute AMRAP OR 8 RFT

30 Double unders
12 Pull ups
8 Burpee box jumps 24/20

CF: Monday 13th August 2018

Warm Up
Mobilize and stretch shoulders

3 rounds
1 lap run
10 Each side DB OH walking lunges
10 Push ups
30s hollow hod

Skills
HSPU Technique

Beginner: Kick up – Descend to 3/2/1 matts
Intermediate: ” ” Strict HSPU then kipping
(Head – Butt – Knees to chest – KICK!)
Advanced: Hands closer to the wall

Strength
DEADLIFT 5S 70-75%
Deadlift
5×5 @ 70% OF 1RM

Tempo 2s up, 1s pause, 3s down

Metcon
CF.18.08.13
13 minute TC
21-15-9
Squat cleans 60/40
HSPU

In remaining time:
Build to max weight squat clean

*IF new to clean technique use DBs
Scale HSPU to Push ups

CF: Saturday 11th August 2018

Metcon
CF.18.08.11
Teams of 2:
5 rounds
3 lap run
30 DB thrusters
30 TTB
30 DB box step overs

CF: Friday 10th August 2018

Warm Up
Mobilize lats, shoulders

15 burpees
20 cal row
25 OHS
30 Walking lunges

Skill
Ring Muscle up technique:
1. Ring row transitions
2. Transitions from high dip
3. Jumping RMU to reverse transition
4. Strict MU
5. Kipping MU
Strength
STRICT PRESS
Strict press
4×7 @ Tempo 213X 70% OF 1RM
Metcon
CF.18.08.10
EMOM 15:
1. 5 OHS @60
2: 15 wallballs
3: ME BMU/Pull ups

CF: Thursday 9th August 2018

Warm Up
Mobilize lowerback, shoulders and hips

3 rounds
5 jefferson curls
10 archer squats
1 TGU each side

Conditioning
4 rounds:
10 DB archer squat to press
10 DB skull crushers
10 Archer ring rows
Metcon
CF.18.08.09
EMOM 16:
1: 7m HS walk/3 wall walks
2: 1 lap run
3: SB carry for 4 lengths/25kg plate carry
4: 10 ring dips

CF: Wednesday 8th August 2018

Warm Up
Mobilize ankles, hips

3 rounds
10 DB OH lunges each side
5 burpees
45s Hollow hold

Skill
BOX JUMPS
Box jumps:
Build to High box jump in 8 minutes
Strength
FRONT SQUAT
Front Squats
4×7 @ Tempo 3121 60% OF 1RM
Metcon
CF.18.08.08
For time:
30 Power cleans 70/40
30 Pistol squats
30 TTB
30 Cal bike

CF: Tuesday 7th August 2018

Warm Up
Mobilize lats and hips

3 rounds
5 beat swings
10 V-sits
10 Light DB snatch

Skills
Kipping Technique:

Beginner; Hollow – superman Beat swing on the bar with stops

Intermediate; Beat swing with Knees to chest

Advanced: Beat swing with Pull ups/TTB/CTB
Ring Kip.

Strength
BENCH PRESS
Bench press
4×7 @ 60% OF 1RM Tempo 3121

Tempo 3s down 1s pause 2s up 1s pause

Metcon
CF.18.08.07
20 minute AMRAP
15 pull ups
20 DB snatch 22.5/15
80 Double unders
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