A. Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds

Immediately followed by…

Five sets of:

30 seconds of Strict Supinated-Grip Pull-Ups x Max reps

Rest 30 seconds

B. Against a 4-minute running clock:

500 Meter Row

15 Box Jumps

Mountain Climbers x Max reps

Rest 4 minutes and complete three sets.

A. Every two minutes, for 12 minutes (6 sets of):

Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots

C. Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Rest Day

FITNESS EXPRESS

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Dumbbell Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Renegade Rows

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Hand Release Pushups

FITNESS

A. Three sets of:

Front Squat x 6-8 reps

Rest 10 seconds

Kettlebell Swings x 15-20 reps

Rest 60 seconds

Turkish Get-Up x 1-2 reps each arm

Rest 60 seconds

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Dumbbell Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots

C. Every two minutes, for a 6 minutes:

Single Arm Row x 10-12 reps each arm @ 2110

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B. Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run

A. Take 15-20 minutes to build to today’s “”heavy”” Snatch

followed by…

For time:

20 Squat Snatches @ 70% of today’s 1-RM

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.

B. Three sets, not for time, of:

Face-Down Chinese Plank x 45-60 seconds

Rest as needed

Barbell Hip Thrusts x 10 reps @ 21X1

Rest as needed

Reverse Snow Angels x 15-20 reps

Rest as needed

C. Complete as many rounds and reps as possible in 8 minutes of:

10 Deadlifts (155/105 lbs)

15 Chest-to-Bar Pull-Ups

20 Calorie Row

Rest 2 minutes, and then…repeat!

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8:

Supinated-Grip Strict Pull-Ups x 3-8 reps

Minutes 3-4 & 9-10:

L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12:

Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B. Four rounds for time of:

14 Alternating Dumbbell Snatch

14 V-Ups

400 Meter Run

A. Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 95+%

B. “JT” Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Ring Dips

Push-Ups

C. Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

A. Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk

*Sets 4-6 – 80%

B. Five sets of:

Front Squat with a Pause x 4-5 reps @ 4111 (MUST move up in weight from last week)

Rest 3 minutes

C. “CrossFit Games Open Event 15.3”

Complete as many rounds and reps as possible in 14 minutes of:

7 Muscle-Ups 50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

100 Double-Unders

D. Every minute, on the minute, for 5 minutes:

Strict Handstand Push-Ups

*You choose how many reps you’ll perform in the first minute, then perform one more than the previous set every minute thereafter. You are choosing your total volume based on what you think you can handle.

A. Five sets of:

Barbell or Dumbbell Shoulder Press x 6-8 reps

Rest 45 seconds

Supine Single-Leg Hip Bridge x 6-8 reps each leg @ 2011

Rest 45 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:

3 Strict Handstand Push-Ups or L-Seated DB Presses

6 Ring or Stationary Dips

9 Push-Ups

C. Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

B. Complete rounds of 21, 15 and 9 reps for time of:

135/95 lb Power Clean

Chest-to-Bar Pull-Ups

A. Three sets, not for time, of:

Dip to Upper Arm Support x 8-10 reps

Nose-to-Wall Handstand Hold x 60 seconds

L-Sit x 30-45 seconds

B. Every 2 minutes, for 8 minutes (4 sets):

Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

D. Three rounds for time of:

7 Shoulder to Overhead (185/125 lbs)

14 Bar-Facing Burpees Over the Barbell

21 Pull-Ups

NO CFOIB Kids Today

Enjoy your day out of school and see you Thursday

***Guest Days***

Today is your last chance to bring a guest to any FITNESS or SPINNING class for free!

Three rounds, 21-15- and 9 reps, for time of:

Overhead Squats (95/65 lb)

Burpees

Three rounds, 21-15- and 9 reps, for time of:

Overhead Squats (95/65 lb)

Burpees

A. Three sets, not for time, of:

15′ Rope Climbs x 2-3 ascents

Handstand Walk x 10-15 meters

Toes to Bar x 10-12 reps

B. Five sets for times of:

5 Power Cleans (225/145 lbs)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds

Rest 5 minutes, and then…

C. Five sets for times of:

Row 250 Meters

5 Power Snatches (135/95 lbs)

Rest 60 seconds

Rest 5 minutes, and then…

D. Complete as many rounds and reps as possible in 5 minutes of:

10 Front Squats (135/95 lbs)

10 Pull-Ups

20 Double-Unders

E. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 3-5 reps @ 85%

***Guest Days***

CFOIB’ers bring a guest to any FITNESS or SPINNING class for free — ALL WEEK LONG!

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

50 Kettlebell Swings

50 Walking Lunges

50 Lying Leg Raises

50 Wall Ball Shots

50 AbMat Situps

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

100 Kettlebell Swings

100 Burpee Box Jump Overs

100 Wall Ball Shots

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Sets 5-8 – 1 rep @ 90%

Rest 2-3 minutes between sets.

B. Every 2 minutes, for 8 minutes (4 sets):

3-Position Snatch (high hang, mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

2-Position Snatch (mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep (build over the course of the five sets)

C. For time:

21 Thrusters (95/65 lbs)

7 Muscle-Ups

18 Thrusters

6 Muscle-Ups

15 Thrusters

5 Muscle-Ups

12 Thrusters

4 Muscle-Ups

D. Two sets of:

100 Double Unders

25 Shoulder to Overhead (95/65 lbs)

Rest 3 minutes

*Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling. We are less concerned about your time than we are with perfecting your rhythm and mechanics.