Monday WOD

"Special Strength"

Sotts Press 1RM
2x5 @45#,65#
1x3 @95#
1,1,1 (115#,135#,145#PR)

Rest 8min:

-CFHQ-
WOD:
21-15-9
w/ 45# Barbell perform
Turkish Get Ups (alternating ea. arm)
Sotts Press

Sunday WOD

REST DAY

Saturday WOD

SWOD:
Push Press
1x5
3,3,3 (205#, F225#)

Rest:

-CFHQ-
21-18-16-14-12-9-6-3
SDHP 75#
Push Jerk 75#

Friday WOD

Warm Up:
Snatch Progression (45#)x2

Then:
Hang Power Snatch *Skill Work*
2x5 @135#
5x3 @155#

Rest:

-CFHQ-
"Test 3"
Tabata Squats
Max Reps of Muscle Ups in 4min

Rest:

-CFDaytona-
AMRAP in 15min:
3 Hang Power Snatch 115#
5 Ring Dips
7 Toes 2 Bar
25 Double Unders

Thursday WOD

REST DAY

Wensday WOD

Met-Con

3RFT:
15 - 20 - 30
Airdyne (cal)
225# Deadlift
Double Unders

Tuesday WOD

Warm Up:
800m run
5 Rounds of
5 pull ups
10 dips
15 squats

then:

5k Run

Monday WOD

Warm Up:
250m row
1x20 Passthroughs
2RD's
10 Wall Balls 20#
10 Ball Slams 20#
Alt. Lunge 10m
Lunge 2 Instep 10m
Lunge & Twist 10m

SWOD:
Power Clean 1RM
WU: BB Complex (@45#,65#)
Muscle Clean 10+1 Front Squat
Power Shrug 10
Hang Clean 10+1 Front Squat
Power Clean 10+1 Front Squat
Then:
1x5
2x3
1,1,1,1,1 - 265#PR

Rest 5min:

Met-Con
3RFT:
250m Row
12 Back Squats 225#

Sunday WOD

Recover from Saturday Night...

Saturday WOD

Rest Day

Friday WOD

-Courtesy of CF Las Vegas-

20-18-16-14-12-10-8-6-4-2
2 Pood KB swings (70#)
1RD of "Cindy" btwn. each set of swings
"Cindy"
5 Pull ups
10 Push Ups
15 Squats

Thursday WOD

REST DAY

Wensday WOD

Warm Up:
5 min Row
10 Head Cutters
20 Medi Ball Piston Press
5 C2B Pull Ups

Then:
For Time:
15-12-9
135# Thrusters
Dead Hang Pull Ups

Tuesday WOD

Warm Up:
5 min Row
Jump Squats 10
PVC SDHP 10
PVC Push Press 10

"FGB 300"
courtesy of SinCity CF by way of the SHOP
30-20-10
Wall Ball 20#
SDHP 75#
Push Press 75#
Box Jump 20'
Row (cal)

Monday WOD

Warm Up:
5 Wall Squats
10 Squats
5 Jump Squats
10 Split Jumps

-Met Con-
10 - 1 Ladder
Pull Up
Burpee
135# Deadlift
Push Up
30 Double Unders
*workout was originally programmed for "completion" only, but I timed it!

Sunday WOD

Rest Day

Saturday WOD

Rest Day

Friday WOD

-CFHQ-

10 RFT:
10 Thrusters 95#
10 Ring Push Ups

Time - 10:16

Wensday WOD

Warm Up:
250m row
2Rds of "Cindy"
3x# Burg WU

SWOD:
Power Snatch 2 + OVHS 2 + Snatch Balance 2 x5

Bench Press 3x3

Rest 8 min:

Met-Con
AMRAP in 10 min:
Bdy Wght Bench 5
True Push Ups 15
15' Rope climb 1

Tuesday WOD

REST DAY

Monday WOD

Warm Up:
400m Jog
3min DU
then:
2 Rounds of
Box Jumps 15
Foam Roll SU 15

SWOD:
Back Squat
2x5
1x3
3,3,3

Rest 12 min:

-CFHQ-
AMRAP in 20min:
185# Back Squat 7
50#DB OVH Walking Lunge 10 steps (right arm)
Burpee's 7
50#DB OVH Walking Lunge 10 steps (left arm)

Sunday WOD

-CFEndurance-

C2Rower:
3x1000m w/2:00min rest btwn
*goal is to not deviate more than 10sec off the fastest pace*

Saturday WOD

-CFHQ-

5 RDFT:
Muscle Ups 5
115# OVH Squat 10
Toes 2 Bar 15
GHD Sit Up 20

Friday WOD

REST DAY

Wensday WOD

Met-Con

225# Back Squat 30 - 20 - 10
Double Unders 50 - 40 - 30
Sit Ups 70 - 60 - 50

Tuesday WOD

AM Work
Warm Up:
5 min Gymnastic Work
Muscle Ups 5
Ring HSPU 10
Pistols 20

c2 Rower:
Tabata Row
*20sec all out...10 sec rest...8RDs/4min







PM Work
SWOD:
Snatch Grip Deadlift
5x5

Rest 10min

-CFHQ Hero WOD-
"JT"
21-15-9
HSPU
Ring Dip
Push UP

Monday WOD

"BAD F^&$ Day"

Clean and Jerk 1RM
1x5
2x3
1,1,1...245# (30lbs less than my PR)

then:

-CFHQ-
5RFT:
5 Squat Clean Thrusters 135#
10 CTB Pull Ups