Workouts for 2/4 – 2/10

The Return of BEARCAT!!!!

100k ROWING CHALLENGE: Amazing job to all those who participated in our first annual rowing challenge! What a great way to start the new year and shed a few extra holiday layers! This was a really fun and movivating challenge and will definitely be on repeat for next year!

STRENGTH PROGRAM: For the next 8 weeks we will be doing the “5/3/1” Strength Program. We will be doing 2 Phases 6 movement including accessory/supplement movements. We will rotate the days Week1: M W F Week 2: Sun T TH Week 3: M W F Week 4: Sun T Thu. Week 4 of each cycle will be a de-loading week. Options for folks who don’t want to test these movements will be available as well! If you don’t know your 1RM, please see about coming in on Thursday to the 5:30PM class and establishing that number then!

Monday 2/4

 

Option 1:
Bench Press: 3 x 5

Option 2:
20 Minutes for Quality
7-10 KB/DB Bench Press (R/L)
Max Pull-Ups/Chin-Ups (use weight to keep reps lower if needed. Keep around 4-6 reps)
1 lap Heavy Gimme Gimme (this should be heavy enough that it’s a drag (not running) and slow pull in)

Then

AMRAP12
30 Double Unders
15 Wall Balls
10 Renegade Rows (5R/5L)
5 Dips (ring/bar)

Option 1: 3 Warm-Up sets and then 3 Working sets each at a percentage of your 1RM of this lift.

Option 2: Find a KB/DB that is challenging for you to do for 7-10 reps on each side. For your pull-ups/chin-ups option to add weight to keep the reps on the lower end but to also challenge yourself.

Cooldown: Banded Shoulder Stretches off the rig

 

Tuesday 2/5

 

20 Minute Circuit
1 Rope Climb
10 KB/DB Snatches (alt sides each rep)
200m Row/Ski/Run or 20 Cals AD
1 minute rest between rounds

Then

Tabata Core (4 rounds @ each):
Plank Ups
Plank Hold
Leg Raises
Russian Twists

5:30PM: KETTLEBELL CLASS

 

 

Wednesday 2/6

 

Option 1:
Deadlift: 3 x 5

Option 2:
E(other)MOM18
Evens: 7-10 Deadlifts
Odds: Rest

Then

3 Rounds
1 Minute Max Tire Flips
1 Minute Kettlebell Swings
1 Minute Max Cals on Machine of your choice
1 Minute Rest

Accessory Work:
Accumulate 25-50 banded face pulls (https://www.bing.com/videos/search?q=banded+face+pulls&view=detail&mid=50E491632C6B057125C650E491632C6B057125C6&FORM=VIRE)
Accumulate 25-50 pallof presses (R/L)
(https://www.youtube.com/watch?v=v794Rsu7gJ4&feature=youtu.be)
Accumulate 50 Banded Lat Pull downs (https://www.youtube.com/watch?v=FVjtOSA-dz8)

Option 1: 3 Warm-Up sets and then 3 Working sets each at a percentage of your 1RM of this lift.

Option 2: Acend in weight for the deadlifts or stay at a static weight throughout. Whatever you choose, maintain proper form throughout.

5:30PM: Barbell Basics class starts! The classes in 4 day curriculum for newbies teaches the fundamental movements we use as well as technical barbell work. Veteran CFCA’rs are also welcome to join Veteran CFCA’rs are also welcome to join barbell basics for a refresher course! Barbell Basics for a refresher course! This is also Open gym time too!

 

Thursday 2/7

 

3 Rounds
2 mins on/2 minutes off
1 Lap Burpee Sandbag Toss
Double Unders, ski or row remainder of time.

3 Rounds
2 mins on/2 minutes off
1 Lap Sandbag Drag
Double Unders, Row or Ski remainder of time.

3 Rounds
2 minutes on/2 minutes off
1 Lap Sled Drag/Pull
Double Unders, Row or Ski remainder of time.

5:30PM: MOBILITY/SKILL CLASS

6:30PM: GRINDER & COMMUNITY CLIMBING

 

Friday 2/8

 

Option 1:
Front Squats: 3 x 5

Option 2:
E(other)MOM18
Evens: 7-10 Double KB/DB Front Squats or Heavy Goblet Squats
Odds: Rest

Then

AMRAP12
20 OH Walking Lunges (with plate)
15 Box Jumps
10 Push-Ups

Banded Floor Stretches / Banded Hip Flexor & Frog Stretches off rig

Saturday 2/9

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.
Coaches Choice

 

Sunday 2/10

 

Option 1:
Bench Press: 3 x 3

Option 2:
18 Minutes
Min 1: 10 Double KB/DB Bench Press
Min 2: 10 Single Arm Ring Rows (5r/5l)

Then

AMRAP16
20 Cals on machine of your choice
15 Kettlebell swings
10 Toes 2 Bar or 10 Plate Sit-Ups
5 Burpee Pull-Ups