Feb 19 – 25

Saturday Feb 19

With a partner 45 Min Cap
3 Rounds

40 OHS 75/55, 95/65, 135/95 (add weight each round if you can)
Row /ski 1k 1st round, 1500m 2nd round, 2k 3rd round (Bike 2miles, 3 miles, 4 miles)
40 Pull Ups 1st round / Chest to Bar Pull Ups 2nd round / Muscle Ups 3rd round
40 Push Ups 1st round / 40 HSPU 2nd Round / 40 Wall Walks 3rd round

This is going to be pretty tough to get through the muscle ups and start the wall walks

Sunday Jan 23

15 Rounds

10 Wall Balls
6 Toes to Bar
3 Shoulder to Overhead 185/135 (Heavy but most if not all rounds should be unbroken)

Monday Jan 24

Wendler Week 4 
Back Squat 3 x 5 then Push Press 3×5 (both today because the CF Open starts Friday and we are moving up Deadlifts and Bench)
This is a “deload” week.
The goal isn’t to PR today.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy

Metcon:

8 Min AMRAP
2 DB OH Step Back Lunge 50/35 Switch Arms each round 
(RX+ OH Squats w/ single DB)
4 DB Snatch
6 Burpee over DB

Tuesday Jan 18

Every 4 Min for 36 Min
1 Bella Complex (1 Clean, 1 Shoulder to Overhead, 1 Front Squat, 1 S2OH)
10-15 Cal
2-5 Wall Walks

Keep the Bella complex light, build up to around 70% of your 1RM Clean
Leave yourself about 90 seconds rest after each round.
Record your heaviest Bella, Cals and Wall Walks if you’d like but we’re on a deload week to be ready for the Open on Friday.

Wednesday Jan 19

Wendler Week 4 
Deadlift 3 x 5
This is a “deload” week.
The goal isn’t to PR today.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy

Metcon
10 Min EMOM
6 KB Swings 70/53
8 Goblet Lunges
2 Min Break
10 Min EMOM
6-10
Burpee Box Jump Over
Leave yourself about 20 seconds rest between rounds

Thursday Jan 20

Wendler Week 4 
Bench Press 3 x 5
This is a “deload” week.
The goal isn’t to PR today.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy

Metcon:

If you’re doing the Open tomorrow
Spend 10 Min, doing some light snatches and Cleans
Spend 6-8 Min doing a few pull ups and a few handstand push ups
Spend 6-8 Min doing a few double unders and TTB 

If you’re NOT doing the Open tomorrow
20 Min AMRAP
12 Single arm DB Thrusters
10 Cal
8 Pull Ups

 

Friday Jan 21

TBD CF Open 22.1

POPULAR POSTS

MAR 23 – 29

Sat  30 Rounds For Time (CAP 35:00) w/ a partner (YOU GO I GO) 3 Clean & Jerk @155/1056 Burpee Over The Bar9 Wallball @20/14

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

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