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CF : January 22nd 2019

Warm Up
Foam roll lats and upper thoracic

3 rounds
50 Single skips
8x3s hollow – V-sit
20s Superman

Skills
Skills of Kipping pull ups
Requirements – A solid strict pull up with descend
CF.19.01.22 (A)
EMOM 10

1. 8/10/12 Kipping pull ups*
2. 35s Maximum effort double unders
(Aim for 60 if efficient)
*if no kipping pull ups, 30s max effort ring row

Metcon
CF.19.01.22
3 rounds for time:
30 DB thrusters 15/10
1 Lap run
30/25 Cal row/bike (schwinn 55/45)
1 Lap run
30 Renegrade rows 15/10
1 lap run
Core WOD (optional)

CF : January 21st 2019

Warm Up
Skills
HSPU
– Kick up to wall, place hands 1 foot away from wall
– Hold for 20s
– Kick up with slow descend to matt(s)
– Practice Kipping HSPU with aggressive hip drive

*If efficient perform 5×5 Strict HSPU

Strength
BACK SQUAT
Back Squat

4×3 @ 80%
Rest 2 minutes in between sets!
3s down, 2s up

Metcon
CF.19.01.21 (A)
In 12 minutes…
21 – 15 – 9
KB swings 24/16 (american)
HSPU
Burpees
CF.19.01.21 (B)
In time remaining ME HS walk/HSPU’s

CF : January 19th 2019

Warm Up
Mobilize and stretch

Metcon
CF.19.01.19
100 Air squats
90 Box Step ups 24/20
80 DB Snatch 22.5/15
70 Push ups
60 Sit ups
50 Wallballs
40 KB swings 24/16
30 TTB
20 Devils press 22.5/15
100 Air squats

CF : January 18th 2019

Warm Up
Mobilize and stretch:

6 Rounds: 45s ON 15s OFF
Bike calories
Burpee Box step/Jump
SB over shoulder 20kg/10kg

Strength
STRICT PRESS
Strict Press
4×5@ 70%
2s Up, 3s Down, No pause!
90s rest after each set
Metcon
CF.19.01.18
9 minute cap

21-15-19
DB Thrusters
Pull ups

Time remaining:
Max Effort: RIng/Bar Muscle ups
Scale – Pull ups

CF : January 17th 2019

Warm Up
Mobilize/ Stretch

3 rounds
5 Long inchworms to cobra
10 Back ward Lunge stretch each side
20s Handstand hold

Skills
HS walks as skills
– Wall walks x2
– Kick up to x10 hand lift offs
– Kick up and walk to wall
– Go further
– Practice bailing
Strength
PARALLEL BAR DIPS
Parallel bar dips
4 x Maximum effort
(aim for 10 reps consistent over 4 sets, any more then add weight)
Use last week as the bench mark!

90s rest ONLY

Metcon
CF.19.01.17
In partners: 2 rounds

2 minutes each station for maximum reps
Partner must hold SB while other works!

DB push press 15/10
Burpees
DB snatch
Row for calories
2 minutes rest

SCORE IS COMBINED REPS

CF : January 16th 2019

Warm Up
Mobilize and stretch posterior chain

3 rounds
10 Burpees
20s Hollow hold – 20s Superman hold
10 Ball over shoulder 20kg/10kg

Core WOD (optional)
Skills
Skills of TTB
– Beat swing (explain this hollow – superman)
– Beat swing with lat push down
– Beat swing with lat push down high knees
– Beat swing with lat push down, high knees kick!
– Beat swing with lat push down, high knees kick back into superman
Strength
DEADLIFT
Deadlifts
4×5 @ 70%
2s Up, 3s Down, No pause!

90s rest after each set

Metcon
CF.19.01.16
5 rounds:
15s TTB
30s Rest
15s Power snatch 35/25
30s rest
15s Burpee over bar

1 minute rest

AIM FOR MAXIMUM OUTPUT DURING THE 15 seconds!!

CF : January 15th 2019

Warm Up
Foam roll lats

3 rounds
2 Lap run
20 Walking lunges
40s Deadhang

Skills
EMOM 9:
1: 5 High kips with straight arms
2: 3 Jumping BMU/Jumping belly to bar
3: 40s Hollow hold
*If can BMU – 3 BMU, EMOM 9
Strength
PULL UPS
Please input your scale e.g. used green band
Strict UNDERHAND pull ups

4 x Maximum effort pull ups
(aim for 10 reps consistent over 4 sets, any more then add weight)
90s rest ONLY

Metcon
CF.19.01.15
5 rounds for time
30/25 Cal row
25 Wallballs 20/15
20 Box jumps

25 minute cap

CF: January 14th 2019

Warm Up
Mobilize and stretch shoulders

3 rounds
1 minute double under practice
1 Length bear crawl
30 Mountain climbers

Skills
HSPU
– Kick up to wall, place hands 1 foot away from wall
– Hold for 20s
– Kick up with slow descend to matt(s)
– Practice Kipping HSPU with aggressive hip drive
*If efficient perform 4×5 Strict HSPU
Strength
BACK SQUAT
Back Squats
4×5 @ 70%
3s Down, 2s Up, No pause!

90s rest after each set

Metcon
CF.19.01.14
4 rounds for time:

30s Double unders
30s HSPU
30s DB Deadlifts 22.5/15
30s Air Squats
1 minute rest

(Stop 5s beforehand so you can progress to next station)

CF : January 12th 2019

Warm Up
Mobilize and stretch

4 rounds
1 lap run
12 long backward lunges
12 Sit ups
12 Back raises

Metcon
CF.19.01.12
Share the work with your buddy

But first… Tea
100 Cal Row/Bike (Get to the job)
100 Burpees while partner holding Slam ball (get the tools out)
100 MB cleans 20/14 (Start digging)
100 Plate thrusters whilst partner planks 20kg/10 (build the roof)
100 Pull ups (inspect the roof)
100 Burpees while partner holding Slam ball (get the tools out)
1 lap run outside (GET HOME FOR A CUPPA)

CF : January 11th 2019

Warm Up
Mobilize and stretch shoulders

6 rounds:
50s Rowing
50s Shuttle run with down up
40/50/60 Double unders

Strength
STRICT PRESS
Strict press
4×7 @ 60%
2s Up, 3s Down, No pause!
1 minute rest after each set
Metcon
CF.19.01.11
12 minute AMRAP
5 DB clean and jerk each arm 22.5/15
10 Single arm OH lunges
20 Air squats
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