Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

Five sets of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

A. Twelve sets of:

Banded Deadlift x 1 rep @ 50% or 1-RM Deadlift

Rest 30 seconds

B. Every 3 minutes, for 9 minutes (3 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 6 reps @ 65%

*Set 3 – 6 reps @ 70%

C. For time:

100 Front-Racked Barbell Lunges (walking lunges, or alternating reverse lunges)

A good goal would be to complete this using a barbell loaded to your bodyweight. Please choose a load that will be challenging, and if you find that the load you’ve selected becomes unsafe, drop the weight down a bit and note how many reps were achieved at each weight. This workout is not meant to be performed quickly…it’s a grind so choose the heaviest load you can safely handle.

D. Every minute, on the minute, for 12 minutes:

Minute 1 – 45 Second Hex Dumbbell Hold (hold the DB in a claw grip by the head of the hex DB by your side)

Minute 2 – 12 GHD Sit-Ups

Minute 3 – 40 Wrist Curls (45/33 lb barbell) (lay forearms on bench palms up and perform wrist curls)

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

30-Minute Tempo Run

Run each 400 meters at 85% of your 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

A. Four sets of:

Good Mornings x 8-10 reps @ 3011

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. For time:

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

Run 600 Meters

A. Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B. For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

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

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

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

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Take 20 minutes to build to today’s “heavy” Clean & Jerk

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

Back Squat x 5 reps @ 75% of 1-RM

D. Two sets for times of:

Row 1500/1200 Meters

30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 12:00.

Note both times and total working time: e.g., 5:32 + 5:41 = 11:13

A. Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 21X0 (add as much weight as possible while achieving at least 4 reps)

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

20 Kettlebell Swings

10 Toes to Bar

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

B. For time:

Row 1000 Meters followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

Rest Day

Warm up:

3 Rounds

1 rope swing to target -> 2 candlesticks  -> 10 yd Lunge walk -> 5 alt. side planks  -> 10yd Backward lunge walk -> 5 Burpees

Skill work:

Pull ups on the rings

WOD:

AMRAP in a given amount of time of

5 jumping pull ups on the rings

10yd Bear crawl

10 hurdle hop over

Game & Healthy Snack

FITNESS EXPRESS

A. Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

B. 10 min emom:

Min 1: 20 DB Sumo Squats (toes turned out)

Min 2: 20 jump squats (stopping just ABOVE parallel)

FITNESS

A. Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B. Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps (you pick the height – jump up and step down)

A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

B. Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

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

Power Jerk + 2 Split Jerks (pause for 3 seconds in receiving of both split jerks)

B. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 5 reps @ 80-85% of last week’s 2-RM

C. Complete as many rounds and reps as possible in 20 minutes of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

D. Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

Weighted Hip Thrusts x 8-10 reps @ 21X1

Rest as needed

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

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

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

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

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

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

Power Clean x 3 reps

Build to today’s heavy triple, and then…

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

Clean x 3 reps

Build to today’s heavy triple, and then…

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

Clean Pulls x 3 reps

B. In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM

Station 2 – 50 Double-Unders + 12 Toes to Bar

D. Two sets of:

100-Meter Pinch-Grip Plate Carry (walk, don’t run)

Rest as needed

20 GHD Sit-Ups

Rest as needed

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:

Run 800 Meters

Rest 90 seconds

Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

A. Three sets of:

Bench Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

*This portion will take exactly 20 minutes.

A. Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

*This portion will take exactly 20 minutes.

A. Every 2 minutes, for 6 minutes (3 sets):

Press in Snatch x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

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

(Snatch Push Press + Overhead Squat with Pause) x 4 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%

(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B. Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. Three sets for max reps of:

60 Seconds of Strict Handstand Push-Ups

60 Seconds of Supinated-Grip Strict Pull-Ups immediately followed by…

Three sets for max reps of:

60 Seconds of Stationary Dips

60 Seconds of Bent-Over Barbell Row (65/45 lbs)

D. Every 6 minutes, for 18 minutes (3 sets) for times of:

Row 1000/800 Meters

20 Burpees Over the Concept 2

No CFOIB Kids Today!  Schools are out for Parent/Teacher conferences and remember, CFOIB Kids will follow Brunswick County School schedule.  When schools are out, CFOIB Kids are out!  See you Thursday @ our regular time 4:30.