August 15th-20th


Monday 15th (MG)

No shoulder day​

CONDITIONING:​

30 Sec of Work, 30 Seconds of rest (32 total mins)

Alternating for 4 minutes

Kettlebell Wood Chops -right side

Kettlebell Wood Chops -left side​

Alternating for 4 minutes

Med Ball Toe Taps

Med Ball Situp Press

​​

Alternating for 4 minutes

Right Side Plank

Left Side Plank

Alternating for 4 minutes

Russian KB Swings

Burpees

Alternating for 4 minutes

Kettlebell Wood Chops -right side

Kettlebell Wood Chops -left side​

Alternating for 4 minutes

Med Ball Toe Taps

Med Ball Situp Press

​​

Alternating for 4 minutes

Right Side Plank

Left Side Plank

Alternating for 4 minutes

Russian KB Swings

Burpees

​​

Tuesday 16th (GW)

​​High Skill day

​​

SKILL:

Power Snatch Practice

CONDITIONING:

RX "Amanda"

9-7-5 Muscle Ups (Rings) Snatch (135/95)

(15 min Cap)

SCALED 18-14-10 C2B Pullups Snatch (95/65)

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Weightlifting WOD

​​

Wednesday 17th (WMG)​​​

Long Cardio Day

CONDITIONING:

​30 min Partner AMRAP 250m Row 20 Alternating Lunge Steps 10 Hang Cleans (135/95)

​​

***Follow-the-leader style.

Courtney rows 250 while Angie rests, then Angie rows 250 while Courtney rests

Courtney completes lunges while Angie rests, then Angie completes lunges while Courtney rests

Courtney completes hang cleans, while Angie rests, then Angie completes hang cleans while Courtney rests

That equals one round

Thursday 18th (WM)

​​No Squat Day

WARMUP:

The Three Minute Burpee Challenge

CONDITIONING:

18 min AMRAP 5 Strict Press @ 75% of 1 rep max 200m Run​​​

​​​

Weightlifting WOD

​​

Friday 19th (W)​

Strength/Power Training Day​

STRENGTH:​​

CF Football Total

Power Clean – 1 Rep Max Squat –1 Rep Max Bench Press –1 Rep Max Deadlift –1 Rep Max

*After warm-ups, only 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.

​​​

BONUS FINISH:

Run as many sprints as you like through the Zig/Zag course

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