Kettlebell Class – 9:00-10:00am – $10

Get your post party calorie burning workout in!!.. Burn off that browning and kick your 90 day challenge back into gear!..

Open Gym – 10:00 – 12:00pm (members only)

Rules for Open Gym: (This will be monitored by Coach Adam, but you will be on your own)
You can come in and,

• Perform any WOD you missed from this PAST week
• Work on any skills or drills you want to work on. (Strength, Gymnastic, Etc)
  

You CAN NOT come in and,

• Program your own workout
  
• Take over Coach Adams time and try and get a free 1 on 1 session.
• Hang out and do nothing

WOD:

15min AMRAP

• Burpee Broad Jump
• Walking Lunges
• Bear Crawl
• 10 Push-ups

-Then-

Alternating Tabatta 20 second on 10 seconds off 16 rounds of:

• Flutter kicks
• L-sit hold for time

?

WOD:

Front Squat

• 5 – 5 – 5
  

Met-Con

8min AMRAP

• 5 – Power Clean (95/65)
• 5 – Front Squat (95/65)
• 5 – Burpee Box Jump (24/20)

-5min rest-

8min AMRAP

• 5 – KB Pushpress (53/35) R/L
• 5 – Burpee Box Jumps (24/20)
• 5 – Sumo Deadlift Highpull (95/65)

WOD:

Gymnastic warmup

5 supersets of:

• Muscle ups 2-5  Or 5 ring dips and :30 handstands
• 3 floor presses increase weight on each set.

Met con

• 50 double unders

-Then-

7 rounds

• 7 Pull ups
• 7 Push ups
• 7 Knees to elbows
• 7 Hand stand push ups

-Then-

• 50 double unders

WOD:

Strength 14:00-

Deadlifts

• 1 set every 2 minutes (7 sets) 2 reps  try to increase weight each set.
• On the alternating minutes do 3 windmills R/L- increase weight each set.

Met con

• 12 Deadlifts  225/165
• 40 wall balls
• 9  Deadlifts 225/165
• 30 wall balls
• 6 Deadlifts 225/165
• 20 wall balls
• 3 Deadlifts  225/165
• 10 wall balls

USAW WOD

-Power Clean + Power Jerk

• 75% x 3 sets
• 80% x 2 sets

-Power Snatch + Snatch

• 70% (of snatch) x 1+1 x 2
• 75% x 1+1 x 2
• 80% x 1+1 x 1

-3 Rounds, No Rest

• 20 KB Swings
• 10 Pull-Ups

WOD:

Gymnastic warmup with emphasis on Handstands and Muscle-ups

**scaling**

• Free standing handstand, wall hold handstand, walk up wall handstand hold, kick up practice, frog-stand, headstand
• Dead-Hang Muscle-up w turned out wrists, kipping muscle-up, Jumping muscle-up, assisted muscle-up, false grip chin-ups and dips, push-ups and chin-ups
  

Met con

“Nate”

20:00 AMRAP

• 2 Muscle ups Scale **2 Push-ups /Dips – 2 CHIN ups**
  
• 4 Hand stand push ups
• 8 Kettlebell American swings 71/53

WOD:

Warm up (skill)- barbell squat clean complex

Strength -Strict press

• barbell or kettlebell work up to a 3 rep max in 15:00

Met con

• 30 squat clean thrusters for time 135/95 Rx’d

(focus more on quality.    Technique rather than time.   Do a weight that is right for you and leave an escape plan)

U.S.A.W WOD:

• Snatch – 5 x 2 (75-85%)
• Snatch Pull – 4 x 3
• Pause High Back Squat – 5 x 2

Aim to beat the weights you used Jan 11

Kettlebell Class – 9:00-10:00am – $10

Get your post party calorie burning workout in!!.. Burn off that browning and kick your 90 day challenge back into gear!..

Open Gym – 10:00 – 12:00pm (members only)

Rules for Open Gym: (This will be monitored by Coach Adam, but you will be on your own)
You can come in and,

• Perform any WOD you missed from this PAST week
• Work on any skills or drills you want to work on. (Strength, Gymnastic, Etc)
  

You CAN NOT come in and,

• Program your own workout
  
• Take over Coach Adams time and try and get a free 1 on 1 session.
• Hang out and do nothing

Tonight marks the 3rd annual CFI holiday Party!!. Come with your party hats on and lets make this one even better then last year!
Party Starts 6pm – ?? There is a pub next door we can move everyone over to so there is no end time to this one..

WOD:
“Tabatta these movements”

• Squats – bottom hold
• Planks
• Sit-ups (any)
• Planks
• Squats

JohnBoy.. I mean JohnMAN!!

WOD:

Skill – Superset (15min)

• 5 – Kettlebell Press r/l
• 1-3 – Weighted Pull-ups

Met-Con

10 Rounds of: 30 seconds of work 15 seconds of rest (23 min)

• Kettlebell Thrusters
• Row
• Pull-ups