Workouts for 9/16 – 9/22

Congrats again to our CFCA Athletes who participated in and/or won fun local races! It’s always great to see the work you put in at the gym translate to the outside goals!

 

 

 

Monday 9/16

 

 

3 Rounds 1 Min on 1 Min off

• OH Hold (Plate, KBs, DBs, SB, Slosh Pipes, etc.)
• Farmer Carry 70/53#
• Sled Push (Bodyweight)
• Rack Carry 53/35#
• Reverse Lunge & Press (alternate sides each rep)

Notes: MOD weight where needed. Want more? Throw in a rotation of plank, side planks, superman holds for the first 30 seconds of the min rest.

 

 

 

Tuesday 9/17

AMRAP10
30 Cal Row/Ski/AD
20 Box Jumps
10 DB Snatches (5r/5l)

rest 3:00

3 RFT
20 KB Swings
10 Plate Burpees

Then

Accessory work:
Accumulate 25 Face Pulls
Accumulate 25 Pallof Presses (each side)
Accumulate 25 or more Lat Pull Downs

 

 

Wednesday 9/18

 

Every 5 Mins (5 Rounds)
5 Cleans & Jerks
400 M Run/Row/Ski

R1 – 50% of 1RM
R2 – 60%
R3 – 65%
R4 – 70%
R5 – 75%

Then

10-20-30-40-50
KB Swings 53/35
Double Unders > Single Unders x 2
*10MIN cap

Part 1: If you know your 1RM C & J, use the percentages to help gauge where to start. If you don’t know your 1RM, start conservatively and ascend in weight each round (if movement patterns are sound).

Part 2: Move as fast as possible.

 

 

Thursday 9/19

Back Squat
5 x 5

Build to a heavy set of 5 back squats over 15 mins

or

E0MOM15
Evens: 10-15 DB/KB Front Squats
Odds: Rest or increase weight

Then
AMRAP 15 Mins
10 Sandbag Ground to Overhead
15/10 Push-ups
20 Cal Row/ Ski/ Dyne
*1 MIN Rest between rounds

 

 

Friday 9/20

 

 

:30 Sprint / :30 recovery x 6 (6MINS) @ each station
Rest 1 Minute & Rotate between rounds

• AD
• ROW
• SKI
• SHUTTLE SPRINTS

Then

Core Circuit – Coaches Choice

 

 

Saturday 9/21

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

Sunday 9/22

 

4 Rounds
10 Thrusters 95/65
400 Meter Run
5 Pull ups
*1 MIN Rest between rounds