FITNESS

A. Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
Pronated Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Front Squat x 10 reps
Dumbbell Push-Press x 15 reps
(use the same set of dumbbells for all movements)

AIM

A. Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes

B. “Lynne”-ish
Three sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets

SPORT

A. Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C. Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups x Max Reps as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-Ups x Max Reps

FITNESS

A. Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B. For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Goblet Squats (24/16 kg)
Rest 60 seconds
1 Minute of Dumbbell Push Press

AIM

A. In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)

B. “Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

SPORT

A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B. Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

C. For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

D. For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

FITNESS

For time:
48 Pull-Ups
48 Kettlebell Swings
600 Meter Run
36 Wall Ball Shots
36 Alternating Dumbbell Snatches
600 Meter Run
23 Box Jump Overs
23 Toes to Bar
600 Meter Run

SPORT

A. Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B. Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C. Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D. Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

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6 AM class canceled today. All other classes on as scheduled.

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Plank Holds x 45 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)

SPORT

A. Take 15 minutes to build to today’s heavy Power Jerk

B. For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

C. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start the descent for the next rep.

D. Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

We are being advised Per Brunswick County to stay off the roads if at all possible. So with that in mind we are opening CFOIB today for OPEN BOX only from 3 – 5PM (so you are off the roads before dark) . All other classes are canceled this evening.

Friday 6AM class will be canceled but we WILL have class at 8:15 AM (Weightlifting), 9:15 AM (FITNESS), and 4:30 – 6:30pm (Open Box).

FITNESS

For time:
135/95 lb Ground to Overhead x 15 reps
Push-Ups x 30 reps
400 Meter Run
135/95 lb Ground to Overhead x 10 reps
Push-Ups x 20 reps
400 Meter Run
135/95 lb Ground to Overhead x 5 reps
Push-Ups x 10 reps

AIM

A. In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep

B. Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
155/105 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

SPORT

Active Recovery
Mandatory YOGA at 6:30 PM