Monday 5/1/17
Warm up;
2 Sets
Row 200M
Counterbalance squat x8
Russian KB swing x10
Samson Stretch

CF Fitness
A. Hang Power Clean (hip) x2 OTM x 12 Min -use a weight that is challenging but allows for focus on timing and technique.
B. 4 Sets;
20 Russian KB Swings (moderate to heavy)
16 Goblet lunges OR Reverse Bodyweight Lunges
90 seconds Rest

Performance
A. Hang Clean + Clean OTM x 12 Min @70%
B. 6 Sets;
15 KB Swings 32/24kg
10 Goblet Walking Lunges
1 Min Rest
*Goal; each set unbroken and as fast as possible

*Accessory Work; Rest 60-90 sec b/t sets
Barbell Curls 3×10-12
DB Kickbacks 3×10-12/ Arm
**Keep the weight during working sets the same as last week. Aim to increase the volume per set to 12 if possible.
Tuesday 5/2/17
Warm up;
2 Sets
DU Practice- 1min
Wall balls x8
Back Raises on GHD x10
Spiderman Stretch

For part ‘B’ of today’s WOD, it would be better to increase the weight for part ‘B’ of Fitness rather than have to scale down just to get the higher volume sets for part ‘B’ of Performance.

CF Fitness
A. Front Squat 4×8 -try to increase the weight across all working sets from last week if possible
B. For Time;
5×15 *Unbroken* Wall Balls

Performance
A. Front Squat 4×6 -try to increase the weight across all working sets from last week if possible
B. For Time;
3×30 *Unbroken* Wall Balls 20/14lbs

*The medicine ball must hit the floor to qualify any rest for both Fitness and Performance.

**The rest is ‘as needed’ in order to get through each set unbroken. The penalty for breaking a set just to pursue a better overall time is a 2K Row.

***Accessory Work;
Abs & Back
3-5 Sets of;
10-15 Back Raises
20-30 Situps
*If you did 3 sets of 10 last week; either add another set OR increase volume per set this week. DO NOT increase load (if applicable).
Wednesday 5/3/17
Warm up;
2 Sets
Single arm, bottoms up KB press x6
Row 200M
Inchworm + 1 Pushup

CF Fitness
A. Push Press x3 OTM x 12 Min -use a challenging weight across ALL 12 sets
B. 3 Sets, no rest;
15 Ring Rows
12 Burpees
9 Box Jumps

Performance
A. Push Press + Jerk (2+2) Every 90 sec X 8 sets @ 65%(of MAX Push Press)
B. 3 Sets, no rest;
20 Pullups
20 Burpees
20 Box Jumps 24/20 in.

*You may modify to a jumping pull-up for part B of Performance here, if needed.
Thursday 5/4/17
Warm up;
3 sets
DU practice- 1 min
Front foot elevated split squat x6- use a moderate weight
Box OR Pause Back Squat x3-4

CF Fitness
A. Back Squat (to box) 5×5 -try to increase the load slightly from last week
B. 6 Sets;
60 Jump Rope OR 20 mixed singles and DU’s
10 KB Squat Cleans (unbroken if possible, use a challenging weight)-the rest period should seem almost inadequate!
Rest 1 Min

Performance
A. Pause Back Squat- 58%x5x3
B. Every 5 Min x 5 Sets
30 DU’s
30 Calorie Row
*Each set of part ‘B’ of Performance should be done as fast as possible. Record time for each set, use your slowest round as score in SugarWOD.
Friday 5/6/17
Warm up;
2 sets
Row 200M easy
L-sit hang practice- 1 min
Handstand practice- 1 min
Spiderman stretch

***For today’s WOD, the goal is QUALITY reps through a FULL range of motion. If you are able to meet those standards, add weight where able.

CF Fitness
A. Strict Pullups OR Pullup Negatives x2 OTM x10 Min
B. Pushups/ Ring Pushups/ Ring Pushup Negatives x3 OTM x12 Min
C. Single Leg Squat to box (alternating legs per rep) x4 OTM x14 Min
*After each set in part ‘C’ -complete a 10-15 sec plank hold on elbows
**Rest 2 Min between parts; A, B, and C

Performance
A. Muscle Ups (bar or rings) x2 OTM x10 Min
B. Strict Ring Dips x3 OTM x12 Min
C. Pistols (alternating legs per rep) x4 OTM x14 Min
*After each set in part ‘C’ -complete a 10-15 sec Hollow Hold
**Rest 2 Min between parts; A, B, and C.
***Accessory Work;
SA (3 point supported) Bent Over Row 3×10-12/ arm
**If the weight was challenging last week for your working sets, use the same weight this week, but increase the volume per set to 12 reps if possible.

Saturday 5/7/17
Warm up;
Coach’s Choice
CF Fitness
5 Min AMRAP
Knees to Elbows x5
Burpees x5
Rest 2 Min
5 Min AMRAP
Deadlifts x5 (light to moderate)
DB Push Press x3 (should feel heavy)
Rest 2 Min
5 Min AMRAP
Goblet Squat x5 (moderate to heavy)
Pushups x5 (use an incline if needed. You should be able to get 5 reps every time)
Rest 2 Min
Run 600M

Performance
5 Min AMRAP
Rope Climbs
Rest 2 Min
5 Min AMRAP
Deadlifts x5 (135/95lbs)
HSPU x3
Rest 2 Min
5 Min AMRAP
DB Hang Squat Clean x5 (45/30lbs)
Burpees x5
Rest 2 Min
Run 800M

Weightlifting Week 5

Day 1
Power Snatch + Snatch 73%(1+1) x6
Back Squat- 70%x6x5
Barbell Curls 3×10-12 -Stay at same weight from last week, try to increase volume per set.
DB Skull Crushers 3×10-12 -Stay at same weight from last week, try to increase volume per set.
Situps 3×45

Day 2
Power Clean + Clean 73%(1+1) x6
Push Press 73%x3x10
Barbell Goodmornings 40%(of back squat) x10-12 x3
Hanging Leg Raise 3×10-15

Day 3
Deadlift- 73%x3x8
Bulgarian Split Squat- 3×8-10- Stay at same weight from last week, try to increase volume per set.

Row 3000M –steady pace. Track improvement from week 1 & week 3.

Optional Supplementary Work (may be used as an extra training day during the first, four week block)

  1. OTM x 10 Min; 2-4 Strict Handstand Pushups
  2. Seated Barbell Press x8-10 x4
  3. OTM x 10 Min; 1-3 Ring Muscle Ups (as strict as possible)
  4. OTM x 10 Min; 3-5 Strict Pull-ups OR Pull-up Negatives
  5. Bent Over Row x8-10 x4
  6. OTM x 10 Min; 2-4 Pistols (per leg)

*The supplementary work can be also added into a circuit to make for more of an aerobic workout. If looking to make a longer, aerobic style workout that will help develop skills within the gymnastics movements, please see Bryce.

**For anything using a barbell, four sets at a given rep range means to use the same working weights across all four sets. It DOES NOT mean to increase weight each set. During the ‘OTM’ exercises, be conservative in your rep range.