CFB Programming - Week Commencing 4th August 2014

 

 

MONDAY

 

Bench Press

80% x 3

85% x 3

90% x 3+

 

Floor Press

3 x 10 @ 50%

 

5 Min AMRAP

5 Burpees

10 Wall Balls (9kg/7kg)

 

Rest 2 minutes

 

5 Min AMRAP

10 T2B

10 Jumping Lunges (L+R=1)

 

Level 2 - EMOM for 15 Mins

Snatch x 2

Mins 1-3 @55-65%

Mins 4-6 @65-75%

Mins 7-10 @75-85%

Mins 11-15 @85% or more

 

 

TUESDAY

 

Deadlift

80% x 3

85% x 3

90% x 3+

 

Romanian Deadlifts

3x10 @ 50%

 

For max effort reps:

2 mins Goblet Squats (24/16kg)

Rest 1 minute

2 mins DB Push Press (15/10kg)

Rest 1 minute

2 mins Box Jump Overs (24/20”)

Rest 1 minute

2 mins Sit ups

 

 

WEDNESDAY

 

Press

80% x 3

85% x 3

90% x 3+

 

Behind the neck press (wide grip)

3x10 @ 50%

 

5 RFT;

10 Push press (40/30kg)

15 Lateral Bar Hop Overs (Over is one, not over and back)

 

Level 2

Working for 12 Mins - EMOM

Min 1 =  5-8 Jumping Bar Muscle Up

Min 2 = Handstand Hold (free standing or wall supported)

Min 3 = 35 Unbroken double unders

Repeat until time runs out

 

 

THURSDAY

 

Squat

80% x 3

85% x 3

90% x 3+

 

Split Squat

3 x 10 @50%

 

EMOM 12 Mins

10 KB Swings (24/16kg)

5 Down Ups

 

FRIDAY

 

Catch Up with Missed Lifts

80% x 3

85% x 3

90% x 3+

 

Or

 

Ab wheel roll outs

5 max effort sets

 

Hanging leg raises

3x10

 

Max distance farmers carry - 2 x 24/16kg

 

Everyone

 

3 sets

DB snatch + 2 Lunge steps (DB overhead) x 10 reps 15/10kg

15 pull ups

400m run

 

rest 2 mins between rounds

 

 

Competitors Class

 

Catch up on any missed lifts

 

Every 2 mins for 16 minutes

1 push jerk & 1 split jerk (2s hold in bottom of the split jerk receiving position)

 

6 min AMRAP

4 chest to bar pull ups

12 alternating pistol squats

 

Rest 4 mins

 

6 min AMRAP

4 hang clean 70/50kg

8 HSPU

Rest 4 mins

 

6 min AMRAP

5 deadlifts 100/70kg

10 burpee bar hop overs

25 unbroken double unders

 

 

Saturday

 

In Pairs

 

4 rounds

 

30 box jump overs

30 pull ups

30 push ups

30 power cleans 50/35kg

400m run

 

When the clock starts one athlete must pick up a medball for their team (9/7kg) this ball must be held by one partner at all times and not touch the floor at any time until the WOD is complete or a 5 burpee penalty will be incurred and must be completed by both athletes.

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