FITNESS

A. Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run

AIM

A. Take 15 minutes to build to a heavy Split Jerk

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)

SPORT

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.

A. Three sets, not for time, of:
Muscle-Ups with Isometric Hold x 3-6 reps
(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
Overhead Weighted Pistols x 3-4 each leg

B. Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed

C. Eight sets of:
Snatch x 2 reps @ 70-75%
Rest as needed
Focus on speed and mechanics.

D. Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm

B. In teams of two, with only one person working at a time, perform 80 reps each for time of:
Kettlebell Swings
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
*Partition your reps as you see fit.

AIM

A. Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)

B. In teams of two, with only one person working at a time, perform 30 reps each for time of:
135/95 lb Ground to Overhead
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
Partition your reps as you see fit.

SPORT

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.

A. Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

B. Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds

C. Three sets of:
Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed

D. Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

CFOIB BootCamp with KJ M/W/F @ 7am!!!

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

SPORT

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.

A. Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225

B. Every 6 minutes, for 36 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

C. 20-Minutes of Static or Passive Stretching

TEAM WOD

A. Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters

*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

SPORT

“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

*If possible, perform with a 20/14 lb weight vest or body armor.
Please be smart. Do not perform this workout in extreme heat, and do not push beyond your current capacity levels. Your goal should be to tackle this challenging workout in a manner that will allow you to come back and train effectively on Monday.

FITNESS & AIM

A. Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between set

SPORT

A. Every minute, on the minute, until you miss the same weight twice…
Snatch x 1 rep
Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200

B. “Amanda”
Complete rounds and 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (135/95 lbs)
Rest until the running clock reaches 20:00, and then…

C. “The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads (155/105 lbs)
80 Deadlifts (155/105 lbs)