Friday

Partner WOD:

Relay Style - Partner A completes 1 x full round, then rests whilst Partner B completes 1 x full round etc.

AMRAP 20

Row 20 Calories
10 x Pullups
10 x Burpee Box Jumps
10 x Deadlifts (80/60)
30 x Double Unders
100m Sprint

Thursday

Benchmark "Nancy"

5 RFT

400m 

15 x O/H Squats (40/30)

Wednesday

10 Mins: 1RM Push Press

L1)

10-8-6-4-2

Knees to Chest
Push Press @ 60% 1RM
Box Jumps (20")
Plate walking lunge (10/5kg)
Wall Walk

L2 & L3)

10-8-6-4-2

Toes to Bar
Push Press @ 70% 1RM
Box Jumps (26/24")
O/H Plate walking lunge (15/10kg)
Wall Walk

Tuesday

L1) 

5 RFT:

10 x SDHP (35/25kg)

10 x Bar Facing Burpees

200m

L2)

5RFT:

10 x SDHP (40/30kg)

12 x Bar Facing Burpees

400m

L3)

5RFT:

10 x SDHP (50/40kg)

15 x Bar Facing Burpees

400m

Monday

10 minutes: 5-4-3-2-1 Squat Clean

AMRAP 20:

3 x Rounds "Cindy"
3 x Squat Cleans (starting at 50% 1RM and adding 5kg/ round)

Cindy:
5 x Pullups (L1 - Any Band or Jump Chins)
10 x Pushups (L1 - Hand Release)
15 x Squats

Record Full rounds and Weight

Saturday

Open Gym: 8am - 10am

Friday

Partner WOD

21 minutes, complete as many reps as possible. One person working at a time

75 x Calorie Row

75 x Box Overs (20")

75 x Deadlifts (80/60)

75 x Wall Balls (9/6)

75 x Ring Dips

75 x Wall Balls 

75 x Deadlifts

75 x Box Overs

75 x Calorie Row

Thursday

10 Minutes - 5-4-3-2-1 Deadlift

Then: For Time:

L1 & L2)

9-6-3-6-9
HSPU (Box or Abmat)
Deadlift @50% 1RM
Bar Facing Burpees

L3)

9-6-3-6-9
Deficit HSPU (Blue Plates)
Deadlift @50% 1RM
Bar Facing Burpees

Wednesday

AMRAP 15:

L1)

Buy in - 400m

8 x Hang Power Snatch (30/20)

10 x Pullups (any band)

AMRAP unbroken Ring Rows

L2)

Buy in - 800m

10 x Hang Snatch (30/20)

12 x Pull ups (any band)

AMRAP unbroken Ring Dips 

L3)

Buy in - 1.2km

10 x Hang Snatch (45/30)

12 x Pull ups

AMRAP unbroken Muscle ups 

Tuesday

10 minutes: Handstand Progressions

As far as possible 15 minutes:

L1)

20 x Knees to chest

20 x Box Jumps/ Step ups (24/20)

20 x KB Swings (24/16)

10 x Toes to Bar

10 x Box Jumps/ Step ups

10 x KB Swings

Max Distance - Bear Crawls

L2)

25 x Toes to Bar

25 x Box Jumps (24/20)

25 x KB Swings (24/16)

15 x Toes to Bar

15 x Box Jumps

15 x KB Swings

Max Reps - Handstand Walk ins

L3)

30 x Toes to Bar

30 x Box Jumps (24/20)

30 x KB Swings (32/24)

20 x Toes to Bar

20 x Box Jumps

20 x KB Swings

Max Distance - Handstand Walks

Monday

10 Minutes - 5 attempts to find 1RM Thruster (you can add weight after each lift but can not remove it)

Then:

AMRAP 10:

L1)
8 x Burpee Bar Touches
8 x Wall Balls
100m Sprint

L2)
8 x Burpee Pull Ups
8 x Wall Balls
100m Sprint

L3)
8 x Burpee Chest to Bar
8 x Wall Balls
100m Sprint

Reminder: There is no 6:30pm WOD due to the MobilizeMe Seminar.

Friday

"Annie & Co"

Partner WOD

50 - 40 - 30 - 20 - 10

Partner Wall Ball Over Bar

Burpee Bar Touch

Double Unders

Ab Mat Situps

Row for Calories or 400m run

Thursday

10 Minutes to work to a 1RM Hang Power Clean

10 RFT

L1)
6 x Pushups
7 x Hang Power Cleans @ 50% 1RM
8 x Step Ups (24")

L2)
7 x HSPU (Abmat or Box)
8 x Hang Power Cleans @ 60% 1RM
9 x Box Jumps (20")

L3)
8 x HSPU
9 x Hang Power Cleans @ 60% 1RM
10 x Box Jumps (24")

Same Box Height for Male & Female

Wednesday

Benchmark "Jackie"

1000m Row

50 x Thrusters (20/15)

30 x Pullups

L1 Option = 1/2 Distance & Reps, Pullups on any band.

Tuesday

10 minutes: 3RM Back Squat

OTMEM 6:

L1) 5 x 4 count tempo Back Squat @ 50% 3RM

L2 & L3) 7 x 4 count tempo Back Squat @ 60% 3RM

Every 2 Minutes for 10 Minutes:

10 x Strict Burpees
100m Sprint

Monday

4 Rounds For Time:

L1)
10 x Wall Balls
15 x KB Swings (16/12)
20 x Double Unders (or 2 x Single Unders)
200m

L2)

15 x Wall Balls
20 x KB Swings (24/16)
30 x Double Unders
200m

L3)

20 x Wall Balls
30 x KB Swings (24/16)
40 x Double Unders
400m

Saturday

Open gym 8am - 10am

Friday

Partner WOD:

AMRAP 10:

10 x DeadLifts (80/60)

10 x Bar Facing Burpees

AMRAP 8:

30 x Double Unders

10 x HSPU (L1 & L2: Off box or Abmats)

AMRAP 5: 

10 x Toes to Bar (L1: K2C)

15 x Hand Release Push ups

Rest 2 minutes between AMRAPS, 1 x person working at a time.

Thursday

15 Minutes to find 3RM Overhead Squat

21/15/9

L1:

Hang Power Snatch (30/20)

Ring Dip (Any band)

L2:

Hang Squat Snatch (40/30)

Ring Dips (Red band or Deficit) 

L3:

Hang Squat Snatch (50/35)

Ring Dips

Wednesday

Skill Session - Kipping Pull ups

AMRAP 9

L1:

5 x Burpee Pullups 

30 x Single Unders

100m Sprint

L2:  

5 x 3/1 Burpee Pullups (1 x Burpee + 3 x Pullups)

20 x Double Unders

100m Sprint

L3:

5 x 3/1 C2B Burpee Pullups (1 x Burpee + 3 x C2B Pullups)

20 x Double Unders

100m Sprint

Tuesday

'Fight Gone Bad'

3 x rounds for max reps:

1 x Min Push Press (35/25)
1 x Min Wall Balls
1 x Min SDHP (35/25)
1 x Min Box Jumps
1 x Min Row for Calories
1 x Min Rest

Monday

10 mins - Work to 3rm Shoulder to Overhead

AMRAP 12:

L1 & L2

8 x Ground to Overhead @ 60% 3RM
10 x Push ups
200m

L3

8 x Ground to Overhead @ 75% 3RM
10 x Ring Push ups
400m

Record weight & rounds.

Saturday

CFV Members Level Test Day:

Warm up/ Brief begins at 8am with Level One starting at 9am Sharp.

BBQ and Drinks to follow!

 

Friday

Partner WOD:

10 RFT One person working at a time:

400m

20 x Burpee Box Jumps

16 x Ring Dips

14 x Knees to Elbow

12 x Partner HSPU

Cut off - 40 minutes