Monday
Strength
EMOM x 8 MINUTES*
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Front Squat
*Start Light and build to Moderate.
RPE 6
Workout
Performance
AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (85/60)
4 Front Squats
RPE 7
Fitness
AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (60/42.5)
4 Front Squats
RPE 7
Tuesday
Skill
Performance
1.) 2 SETS
5 Handstand Push-Up Negatives
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Segmented Handstand Push-Ups*
*Lower - Hips to Wall - Coil Legs - Kick + Press.
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3-5 Kipping Handstand Push-Ups
-Rest As Needed b/t Sets-
Fitness
1.) 2 SETS
5 Pike Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
2x1 Wall Walk + 4 Alt. Shoulder Taps
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3 Handstand Push-Up Negatives
or
5 Box Pike Push-Ups
-Rest As Needed b/t Sets-
RPE 5
Workout
Performance
FOR TIME
100 Alt. DB Devils Press (22.5/15)*
*Every 2:30, including 0:00, complete 5 Handstand Push-Ups + 10 Box Jump Overs (24/20).
RPE 8
TIME CAP - 20:00
Fitness
FOR TIME
100 Alt. DB Devils Press (15/10)*
*Every 2:30, including 0:00, complete 3 Pike Push-Ups + 7 Box Jump Overs (20).
RPE 8
TIME CAP 20:00
Wednesday
Partner WOD
Performance
FOR TIME
16RFT
20 BACK RACK LUNGES (42.5/30)
4 BAR MUSCLE-UPS
While Partner 1 completes 1 Round, Partner 2 will do Max Cal on the Rower and then switch. Alternating Rounds for the duration of the Workout.
RPE 9
TIME CAP: 24:00
Fitness
FOR TIME
16RFT
20 BACK RACK LUNGES (30/20)
8 PULL UPS
While Partner 1 completes 1 Round, Partner 2 will do Max Cal on the Rower and then switch. Alternating Rounds for the duration of the Workout.
RPE 9
TIME CAP: 24:00
Weightlifting
Part 1.
3 SETS
3 x Strict Press in Split + 3 x Overhead Split Squat*
@ Empty Bar building thru light weight
*1 set = 9 reps (3+3+3+3):
3 x Left foot forward Press + 3 x OHS + 3 x Right foot forward press + 3 x OHS
Part 2.
3 SETS
1 x Front Squat + 3 x Split Jerk
@60-70% of 1RM C&J
into
3 SETS
2 x Split Jerk
@80-85% of 1RM C&J
Part 3.
Find a Heavy
3 x Push Press
Thursday
Strength
Performance
EMOM x 7 MINUTES*
1 Hang Power Snatch
+
1 Overhead Squats
*Start Light and build to Moderate.
RPE 6
Fitness
EMOM x 7 MINUTES*
1 Hang Power Snatch
+
1 Back Squat
*Start Light and build to Moderate.
RPE 6
Workout
Performance
Dad Days of Summer
5 ROUNDS FOR TIME
15 Box Jumps (24/20)
10 Hang Power Snatch (52.5/35)
5 Overhead Squats
RPE 8
TIME CAP 15:00
Fitness
5 ROUNDS FOR TIME
15 Box Jumps (20)
10 Hang Power Snatch (35/25)
5 Back Squat
RPE 8
TIME CAP 15:00
Hero
A memorial WoD for CF Alter owner; Scott Beard
For Time (with a Partner):
2,000 meter Row
4 rounds of "Cindy"
50 Toes-to-Bar
4 rounds of "Cindy"
50 Power Cleans (60/42.5)
4 rounds of "Cindy"
50 Wall Balls (20/14)
4 rounds of "Cindy"
2,000 meter Row
One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.
Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.
Friday
Workout
Performance
AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (100/70)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (125/85)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (142.5/92.5)
*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.
RPE 9
Fitness
AMRAP x 21 MINUTES*
150 Single Unders
35 Wall Balls (14/10)
25 Knees to Chest
15 Deadlifts (70/47.5)
100 Single Unders
25 Wall Balls
15 Knees to Chest
10 Deadlifts (85/60)
75 Single Unders
15 Wall Balls
10 Knees to Chest
5 Deadlifts (92.5/65)
*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.
RPE 9
Weightlifting
Part 1.
3 SETS
4 x Cluster
Build light to 60% 1RM C&J
Part 2.
6 SETS
3 (Squat) Cleans + 1 Split Jerk
@80-85% 1RM C&J
Part 3.
Build to a HEAVY set of:
5 Front Squat
Saturday
Spa Town Throwdown!
Sunday
Weightlifting
Part 1.
3 SETS
6 x Power Snatch
Building weight while catching lower each set.
Part 2.
5 SETS
2 x Snatch + 1 OHS
@80-85% 1RM Snatch
1 SET
1 x Snatch + 1 x OHS
@ 90% 1RM Snatch
Part 3.
3-4 SETS
2 x Pause* Snatch High Pull
@ 85% of 1RM Snatch
*Pause for 3 Seconds below and above the knee
HIIT60
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
200m KB/DB Suitcase Carry (Athlete Choice, Mod)*
20 Single KB/ DB Curl (Athlete Choice, Mod)
1:00 Cardio Choice
100m Single KB/DB Front Rack Carry**
15 KB/DB Pullovers***
*100m out w/ KB in one hand, 100m back w/ KB in other.
**50m w/ KB on one side, 50m back w/ KB in other.
***Complete on floor or w/ back on Med Ball.
RPE 5