Tuesday 5.1.18

Announcement:

2018 Memorial Day Murph:
Day/Time/Details:
FREE CFLW Community Event
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE

Grab your 2018 Murph shirt HERE!

Prep:
We will be doing Murph prep on Sundays for the next 4-weeks.
No need to sign-up, this will be free and in conjunction with the 9am Sunday coached class.


Warm-up:

Coaches Choice
Prep:
Deadlift
Build to each of your working weights

Workout:

AMRAP 5min
Buy-In: 600 Meter Run
12 Dead Lifts, 135#/95#
12 Burpee Over Bar

-Rest 5:00-

AMRAP 5min
Buy-In: 400 Meter Run
9 Dead Lifts, 155#/105#
9 Burpee Over Bar

-Rest 5:00-

AMRAP 5min
Buy-In: 200 Meter Run
6 Dead Lifts, 185#/135#
6 Burpee Over Bar

Rx’d+:
185#/135#
225#/155#
275#/185#
Score is repetitions of DL and BOB

Cool Down:

Coach led stretch

Monday 4.30.18

Announcement:

2018 Memorial Day Murph:
Day/Time/Details:
FREE CFLW Community Event
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE

Grab your 2018 Murph shirt HERE!

Prep:
We will be doing Murph prep on Sundays for the next 4-weeks.
No need to sign-up, this will be free and in conjunction with the 9am Sunday coached class.

 


Warm-up:

Coaches Choice

Strength:

Back Squat
Warm-up 10xBar, then 1-2 acclimation sets if needed
Then:
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%

Weight should be about 5#-10# heavier on each set from last week 

Conditioning:

AMRAP12min
30 Double-unders
15 Wall Balls, 20#/14#
30 Double-unders
15 KB Swings, 53#/35#

2:1 Single-unders

 

Sunday 4.29.18

9AM: CF/BC Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3
AMRAP 25min
12 (2x) KB Dead Lift, 53#/35#
50′ Burpee Broad Jumps
50′ Walking Lunge**
100m Run

**Next athlete can start when current athletes begins the walking lunges

Rx’d+:
(2x) 70#/53# KBS

Score:
1pt for ever 25′
2pts for run
18pts per round

Cool Down:

Coach led stretch

10AM-12PM: Open Gym

Saturday 4.28.18

9AM-1PM: Spring Throwdown

S18.1:
4K Ski
For time, relay style

S18.2:
M1/F1/M1/F2 (or what ever order the team decides)
Follow the leader style (no leap-frogging but M/F athletes can be doing work on same station/run)

AMRAP 15min
2 Rope Climbs
200m Sand Bag Run, 50#/35#
12 Deadlifts, 155#/105#
8 Single Arm DB Hang Clean & Jerk, 50#/35#

Scaled:
2 Up/Downs (per round)
105#/75# Deadlift
35#/20# Single Arm DB Clean & Jerk


Rx’d+:
3 Rope Climbs (per round)
225#/155# Deadlift
65#/45# DB Snatch

Score is total reps for all team members. 1 Round = 24pts (run = 2pts)

S18.3 = S17.2:
S18.3A
M1/M2
AMRAP 8min
20 Alternating Wall Balls 20# to 10′ target
10 Synchronized Burpee Box Jumps, 24″
30 Alt. Wall Balls
10 Synchro Burpee Box Jumps
40 Alt. Wall Balls
10 Synchro. Burpee Box Jumps
50/10, 60/10 and so on till the 8min is up.

S18.3B
F1/F2
AMRAP 8min
20 Alternating Wall Balls 14# to 9′ target
10 Synchronized Burpee Box Jumps, 20″
30 Alt. Wall Balls
10 Synchro Burpee Box Jumps
40 Alt. Wall Balls
10 Synchro. Burpee Box Jumps
50/10, 60/10 and so on till the 8min is up.

Scaled: 14#/10# and 20″ Step-ups

Rx’d+: 30#/20# Wall Ball and 30”/24” Box


S18.4:
Establish a 1RM Clean & Jerk*
15min time limit
*This can be a Power Clean or Squat Clean. Push Jerk or Split Jerk

Notes:
Score will be combined weight lifted for the team
There will be one (1) 45# bar and one (1) 35# bar plus an assortment of weights at each station.

S18.5:
For time (15min time limit):
M1/F1
40-30-20-10
Cal Row
DB Snatch, 50#/35#
Pull-up
DB Goblet Squat, 50#/35#
Hand Release Push-ups

M2/F2
40-30-20-10
Cal Row
DB Snatch, 50#/35#
Pull-up
DB Goblet Squat, 50#/35#
Hand Release Push-ups

Scaled:
35#/20# DB
Jumping Pull-ups
Knee Hand Release Push-ups

Rx’d+:
65#/50# DB
Chest to Bar Pull-ups

Friday 4.27.18

Warm-up:

Coaches Choice

Strength:

Bench Press
Warm-up with 10x Bar, 1-2 acclimation sets if needed, then:
10 @ 70%
8 @ 73%
6 @ 77%
4 @ 81%
2 @ 86%

If you are participating in the 2018 Spring Throwdown do:
5set of 3reps @ 75%

Conditioning:

“Surfer on Acid”
3 Rounds
400m Run
21 Burpees

If you are participating in the 2018 Spring Throwdown do:
4 Rounds
200m Run
11 Burpees

Thursday 4.26.18

Warm-up:

Coaches Choice

Prep:
Power Clean
Front Squat
Push-jerk
Cluster

Over warm-up each movement

Workout:

10 Power Cleans, 95#/65#
50 Air Squats
10 Front Squats, 95#/65#
50 Air Squats
10 Push Jerks, 95#/65#
50 Air Squats
10 Clusters, 95#/65#

Rx’d+:
135#/95#

Cool Down:

Coach led stretch

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