Thursday 7.19.18

Announcements:

CFLW Running Club:
6pm Tonight!

CFLW Group Outing: Manitou Incline
Saturday, July 21st (early AM)
Talk to Coach Brea if you are interested

CFLW Group Outing: Rockies Game
Saturday, July 28th 6pm
Sign-up HERE


Warm-up:

Coaches Choice

Strength:

1) Front Squat 8×3 @ 65%-70%
2 Second Pause at Bottom, stand up fast, 60sec rest between sets

2) RDL 4×5
Same weight as above

Conditioning:

50 Toes to Bar
50 Front Rack In-place Lunges*, 75#/55#, 1=1

*Every time you drop the bar complete 10 Lateral Burpees

Rx’d+:
115#/75#

Accessory:

Accumulate:

100-150 Banded Pull-Throughs

Wednesday 7.18.18

Announcements:

Lakewood Barbell Club:
7pm Wednesday

CFLW Running Club:
6pm Thursday

CFLW Group Outing: Manitou Incline
Saturday, July 21st (early AM)
Talk to Coach Brea if you are interested

CFLW Group Outing: Rockies Game
Saturday, July 28th 6pm
Sign-up HERE


Warm-up:

Coaches Choice

Prep:
Power Snatch
OHS

Workout:

Teams of two
3 Rounds
1K Row
40 Wall Balls, 20#/14#
30 Box Jump Overs, 24″/20″
20 Power Snatches, 75#/55#
10 OHS, 75#/55#

Rx’d+: 115#/75#

30min Time Cap

If solo, do:
3 Rounds
500m Row
20 Wall Balls
15 BJO
10 PSN
5 OHS


7PM: Lakewood Barbell

Front Squat
3×3 @ 80%
**Do not do this if you are planning on training tomorrow**

Clean Pull+ Clean + Jerk
(2+1+2) x2
(1+1+1)x3

Clean Pull
4×5

Tuesday 7.17.18

Announcements:

Lakewood Barbell Club:
7pm Wednesday

CFLW Running Club:
6pm Thursday

CFLW Group Outing: Manitou Incline
Saturday, July 21st (early AM)
Talk to Coach Brea if you are interested

CFLW Group Outing: Rockies Game
Saturday, July 28th 6pm
Sign-up HERE


Warm-up:

Coaches Choice

Strength:

Floor Press
Take 5-6sets to establish a 5RM

Conditioning:

AMRAP 15min
100m Run
20 KBS, 53#/35#
100m Run
20 Push-ups
100m Run
10 Burpee Pull-ups

2pts per 100m Run

Rx’d+:
AMRAP 15
100m Run

10 HSPU
100m Run
15 KBS, 70#/53#
100m Run
4 Bar Muscle-ups

ACA:

2 Rounds, NFT
Barbell Curls “21’s”
75 Banded Pushdowns
50 Barbell Rows (empty  bar)

Monday 7.16.18

Announcements:

Lakewood Barbell Club:
7pm Monday/Wednesday

CFLW Running Club:
6pm Thursday

CFLW Group Outing: Manitou Incline
Saturday, July 21st (early AM)
Talk to Coach Brea if you are interested

CFLW Group Outing: Rockies Game
Saturday, July 28th 6pm
Sign-up HERE


Warm-up:

Coaches Choice

Strength:

Back Squat
Take 5-6sets to establish a 5RM

Prep:
Deadlift
Hang Power Clean
Squat Clean

Conditioning:

For time:
45 Deadlifts, 115#/75#
30 Hang Power Cleans, 115#/75#
15 Squat Cleans, 115#/75#

Rx’d+:
155#/105#

ACA:

Landmine Rotations
3×40 (total)


7PM: Lakewood Barbell

Snatch Balance+ Pause OHS
(2+1)x3, (1+1)x3

Muscle Snatch + Tall Snatch
(3+3)x3

Snatch High Pull+ Hang Snatch+ Snatch
(2+2+2) x2, (1+1+1)x3

Sunday 7.15.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

1a) KB RDL, 4×10
1b) 1-Arm DB Push-press, 4×10 ea
1c) Russian Twists, 4×20

Conditioning:

5 Rounds
200m Run
10 Goblet Squats, 53#/35#
14 HR Push-ups

Rx’d+:
5 Rounds
200m Run
10 Back Squats, 135#/95#
7 HSPU

10AM-12PM: Open Gym

Saturday 7.14.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Power Snatch
Take 6-8sets to Build to a Heavy 1RM

Workout:

Teams of 2
40-30-20-10
Power Snatch, 75#/55#
400m Run

Rx’d+:
115#/75#

10AM-12PM: Open Gym


Lakewood Barbell Club: 10AM-12PM

Open Gym Format

Warm-up:

Athletes Choice

Strength:

Snatch
Work up to a heavy single for the day

Clean and Jerk
Work up to a heavy single for the day

Front Squat
Work up to a heavy single for the day in 5 sets. 

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