Friday 2/24/17

3 Rounds
25 Double-Unders or 50 Singles
10 Push-ups
10 Pull-ups


For time:
10 dumbbell or KB  snatches (5 Each Arm)
15 burpee box jump-overs
20 dumbbell or KB snatches
15 burpee box jump-overs
30 dumbbell or KB snatches
15 burpee box jump-overs
40 dumbbell or KB snatches
15 burpee box jump-overs
50 dumbbell or KB snatches
15 burpee box jump-overs

20 Minute Time Cap

Coaches Choice

Thursday 2/23/17

Group Mobility

Tabata Something Else (8 rounds of 20 seconds of work, 10 seconds of rest per movement)
Single Unders
Jumping Lunges

*If you are competing or participating in the CF Open then use today as a recovery day, if you don't plan on it then feel free to add weight to any of the above movements.

500-1000 Meter Recovery Row

Saturday 2/18/17


5 Rounds with 1 minute rest between each round

5 min AMRAP

3 Power Cleans (135/95)

6 push-ups

9 air squats

*alternate each round of the AMRAP with a partner- one person working at a time

*rest 1 minute between rounds


During the 5 minute AMRAP Partner 1 will complete 3 PC's, 6 push-ups, 9 air squats then Partner 2, etc. You will complete as many rounds as possible within the 5 minute AMRAP. Then you both with rest 1 minute before the 2nd Round begins. You will perform five, 5 minute AMRAPS as a team. 

Tuesday 2/14/17

Neck/Shoulder Mobility
100 Air Squats - slow and focus on form and depth
Pull-up/Push-up Ladder
5,4,3,2,1,1,2,3,4,5 Pull-ups or Negatives with 5 Push-ups in between

Review KB Snatch
20 Min.
1 Minute of Left Hand KB Snatch
1 Minute Rest
1 Min. of Right Hand KB Snatch
1 Minute Rest
*Continue for 20 Minutes
Alternate Hands each side and do max reps on each set
If you can't do KB Snatch we can scale to 1 Arm Swings or Barbell Snatch

30 Second Plank
30 Leg Raises
30 Flutter Kicks
30 Right Side Plank Dips
30 Left Side Plank Dips
30 Second Plank

Tuesday 2/7/17

3 Minutes Jumping Rope
1 Minute Squats
1 Minute Lunges
1 Min. Deck Squat (work on single leg balance coming up)

A) 2 Rounds
1 Min. Left KB Single Leg Deadlift
1 Min. Right KB Single Leg Deadlift
B) 3 Rounds
2 Min. Goblet Squat, 1 Min. Rest
3 Minutes Rest
C) KB Swing/Push-up Complex
3 Minutes of
5 KB Swings + 4 Alternating KB Push-ups

Coaches Choice