Week of 7/6 – 7/12

Farewell to CFCA-ers Rick Bowen & Sara Norris they move on to new adventures together in California. Good luck and enjoy the warmer weather!


Monday 7/6

15 Min Ladder for Quality  (1,2,3,4,5,6, Etc)
Bar or Ring Muscle-ups > Chest to Bar > DH Pull-ups
Single Arm Heavy KB Clean & Jerk (from the floor & per side)

ADV: 70# KBs/ 44# KBs

Foundational
15 Min Ladder for Quality
Pull-up or Ring Row
KB Headcutters
Row 50m, next round 100m, then 150m… add 50m each round)

then

10 Min Ski Relay: Teams of 3-4 for max meters
Ascending pulls per person 5,6,7,8 etc until 10 mins is up.

Notes: Use Part 1 as skill development. Focus on movement quality over quantity. If you are able to do muscle ups but maybe not higher reps, multiply the round your on by 10 seconds and use that for attempts. For example, in round 6 would be 60 seconds of attempts. Part 2 on the relay is just pull as hard as you can for the strokes when it’s your turn.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Tuesday 7/7

10 x 3 min Rounds
Min 1: Sled Push 1 Lap (AHAP)
Min 2: Max Rep Ring Dips then Ring Support Hold to Failure
Min 3: Rest

FND: Push-Up to Plank instead of Ring Dip/support

Notes: Sleds should be heavy but doable in the minute time frame (30-40 seconds). It gets tougher in the later rounds. The minute of ring dips should see 1 set to failure then jump up and hold ring support or tuck hold to failure or until the min is up..

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Wednesday 7/8

8 Mins to Complete the Hill Loop
then Amrap KB Headcutters with the remaining time
Rest 2 Mins
6 Mins to Complete the Flat Loop
then Amrap  Double or Single Unders with the remaining time
Rest 2 Mins
4 Mins to Complete a 400m Run
then Amrap Strict HSPU or Standard Push-ups with the remaining time
Rest 2 Mins
2 Mins to Complete a 200 m Run
then Amrap DH Pull-ups with the remaining time

*1 Mile Run Cooldown

Notes: keep track of reps

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Thursday 7/9

4 Rounds 1 min on / 1 min off  of the following:

  • Slamballs
  • Shuttle Runs
  • Sandbag Drag
  • Row
  • Gimme Gimme
  • Slosh Pipe

Foundational  4 Rounds  30 secs on / 90 secs off 

Notes: High sustainable intensity… hang in there and maximize movement for the intervals.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Friday 7/10

3-5 Reps EMOM for 17 Mins of a Weakness (or Goal) of your choice.

then

5 Rounds
30 KB Swings 70/53#
20 Push Press 115/75#
10 Toes-to-bars
1 Min Rest between Rounds

Foundational
20 mins for quality
10 KB Swings
20  Single Arm KB Push Press (10/10)
20 Sit-ups
1 Min Rest between Rounds

Notes:  In part 2… Keep intensity high, recover as best you can over your min rest.

Recovery/ Extra: 30-60+ Min Walk, Hike, Run, Row, Swim, Paddle or Bike under 70% max heart rate


Saturday 7/11

Coaches Choice


Sunday 7/12

Go Outside This Week!

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