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CF: August 20th 2019

Warm Up
“Foam roll before class – Lats

3 rounds
50 Single skips/double unders
10 Handcuff to rotation
30 Walking lunges
10 Push ups “

Strength
STRICT PRESS
“Strict press
4×7 @ 60% 1s up, 3s down
1 minute rest “
RING DIPS
Ring Dips. STRICT
Scale with band or box dips, add weight if need.
“1 set of maximum effort ring dips
Then 4×50% of max effort

1 minute rest “

Metcon
CF.19.08.20
“5 Rounds IN PARTNERS for maximum reps
ONLY 1 PERSON WORKING AT A TIME

1 MINUTE BURPEES
1 MINUTE DOUBLE UNDERS
1 MINUTE HSPU
1 MINUTE REST “

CF: August 19th 2019

Metcon
“Foam roll before class – Lats

3 rounds
1 lap run
10 light wallballs
30s deadhang (try single arm) “

Metcon
“EMOM 8 minutes:

20s of kipping Pull ups/ beat swing with towel/small soft object inbetween knees.
*The focus is technique not reps “

Metcon
FRONT SQUAT
“Front squats
4×7 @ 60% 3s down, 1s up.
1 minute rest “
Metcon
CF.19.08.19
“5 rounds for maximum reps
30s Kipping pull ups
30s Airbike
30s Wallballs
1 minute rest

*10s transition inbetween exercises. “

CF: August 17th 2019

Metcon
CF.19.08.17
74 rounds

17 Burpee box jumps 24/20
8 DB Squat clean 22.5/15
19 Cal row
45 Wallballs

CF: August 16th 2019

Warm Up
“Foam roll before class!

40 Calories; Bike, Ski, Row “

Skills
Metcon
CF.19.08.16
“Every 20s x 10 minutes:
x1 Power clean and Push jerk
@60 – 70% “
Metcon
CF.19.08.16 (A)
“For time. Maintain proper form throughout.

21 Deadlifts @ 100/60
21 TTB
15 Deadlifts @ 120/80
15 TTB
9 Deadlifts @ 140/100
9 TTB “

CF: August 15th 2019

Warm Up
“Foam roll lats, quads, hamstrings, calfs

3 rounds
1 Length bear crawl
10 Beat swings
15 Ring rows “

Conditioning
“EMOM 9 minutes: Try and hold each one for up to 30 seconds!
1. Top of ring dip hold
2. Bottom of ring dip hold
3. False grip hang “
Skills
“RING MUSCLE UPS!
1. False grip ring row transitions, PRACTISE UNTIL EFFICIENT

2. Top of ring dip hold to slow transition then back to top of ring dip hold, PRACTISE UNTIL EFFICIENT

3. Banded Ring row transitions, PRACTISE UNTIL EFFICIENT

Accessory Work
CF.19.08.15
“5 rounds: 30s each movement 10s transition
Kipping pull ups
Hollow rocks
Box dips
Russian twists
1 minute rest “

CF: August 14th 2019

Warm Up
“3 rounds
5 Inchworm to cobra
10 Wall angels
1 length Lunge stretch walk! (slow) “
Accessory Work
“Bulgarian split squats

3×10 reps each side
*If too light use 8/12KG KB “

Strength
BACK SQUAT 1 RM
“Back Squats
1-1-1-1-1 90s – 2 minutes rest

HEAVY SINGLE! “

Metcon
CF.19.08.14
“For time.

15 Burpees
30 Ab matt Sit ups
40 Single DB clean and press 22.5/15

15 Burpees
30 Ab matt Sit ups
30 Single DB clean and press 22.5/15

15 Burpees
30 Ab matt Sit ups
20 Single DB clean and press 22.5/15 “

CF: August 13th 2019

Metcon
“Foam roll before class

Complete for time:
3-6-9-12-15-18-21
Box dips
Alternating V-sits
Squat jumps “

Metcon
“Explain the strength:
– Slow and controlled reps
– Focus on bracing your core in all the movments
– Keep the DB in a foxed OH position when lunging “
CF.19.08.13
“5 rounds
30s Double DB OH walking lunges
30s Double DB Snatch
30s Double DB push press
90s rest (While resting other member can go)

10/7.5
*Adv: 15/10”

Metcon
CF.19.08.13 (A)
“In partners:
First pair to Row 3000m WINs! (all female pair rows 2500m)

**EMOM 30 DU**

Anyone of the pair can do the DU “

CF: August 12th 2019

Warm Up
“Foam roll before class

6 rounds: 45s each movement : 15s Transition
Airbike
Burpee box step ups
1 lap run “

Skills
Empty bar
– 5 Power snatch
– 5 OHS
– 5 Full squat snatch
Strength
CF.19.08.12
“Every 30s x 10 minutes
x1 Squat snatch @ 70-80%

Rest in the remaining time “

Metcon
CF.19.08.12 (A)
“For time: 12 minute time cap!
50 DB snatch 22.5kg/15kg
50 Box step overs 1×22.5/15kg
50/40 Cal Bike “

CF: August 9th 2019

Warm Up
“Foam roll before class!

40 Calories; Bike, Ski, Row “

Metcon
“Empty bar – technique focus!
x5 reps each. 3 sets!
– Clean Deadlift
– Power clean
– Front squat
– Push press
– Split jerk “
Metcon
Strength
CLEAN & JERK 1RM
1 RM Clean & Jerk
“Clean and Jerk 1RM
Build to a heavy Clean and Jerk over 15 minutes
Start with 30% of C+J 1RM and build up in small increments “
Metcon
CF.19.08.09
“4×3 minute rounds

8 TTB
6 Burpee over bar
4 Hang power Clean 60/40 ”

1 MINUTE REST

*Start the next round from where you finished the previous!

CF: August 8th 2019

Warm Up
“Foam roll before class!

3 rounds
12 Cal row
30s HS hold
2 Lap run “

Skills
“Pistol Squats
– Make sure when squatting your knee tracks over your ankle
– Single leg Squat down to knee height surface
– Decrease surface
– Use a band in-between the rig “
Metcon
MARY
AMRAP 20 Minutes:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups
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