WOD

Monday

Monday

Power Snatch (1RM)
EMOM 10
-Perform one Snatch, working up to daily max
-Start @50-60%
Metcon (Time)
“Snatchinator”
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,80)
200m Run (after each round)

L3: (95,65)
L2: (75,55)
L1: (55,35) (100m Run)

*20 Min Cap

Finisher
Booty Challenge
Add Abs:
3 RDS
20 V-ups
60 Bicycle Crunches
Extra Endurance
Complete during the week:
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

Friday

Friday
-Last day to sign-up for personal nutrition challenge
-3 needed to reach next prize tier!
-Beer Mile is tomorrow, participants check-in from 9-10am
-Bring any food, dish or spectators
-You can still sign-up!

Strength
Back Squat (6-6-3-2)
6@70%, 6@80%, 3@90%, 2@95%
Banshee (Time)
“Banshee”

3 RFT
21 Burpees
15 Hang Power Cleans (135,95)
9 Thruster (135,95)

L3: (115, 80)
L2-(105,70)
L1-(75,45) (2 RDS)

Finisher

Fit Camp

Fit Camp
-Sign Up for our Nutrition Challenge 10/12
-Beer Mile for Boobs is October 13th!

Warm-up
Teams of Two
Partner 1 runs 100m while partner 2 does max pushups-then switch
Partner 1 runs 200m while partner 2 does max hollow rockers-then switch
Partner 1 runs 400m while partner 2 does max situps-then switch
Metcon (Time)
Team Mighty Mouse

Teams of 2
For Time

50 V-ups
50 Wallballs
50 Leg raises
50 DB snatch
50 V-ups

*Split up reps however desired
3: Metcon (No Measure)
WOD 3

3 RDS
1 Min at Each Station
Slam Balls
KB SDLHP
Mtn Climbers


Wednesday

Wednesday
-two more days to sign up for the Personal Nutrition Challenge
-4 more sign-ups for grand prize to be Personal Barbell!

Strength
Conventional Deadlift Against Band (5×5)
-Every 2:00 for 5 sets perform 5 reps “Touch N’ Go”
-:5 eccentric motion on each rep
-Add wt. each set starting at 50%
-Newer athletes may not need bands
Metcon
Metcon (AMRAP – Reps)
4 Rounds
AMRAP 3 Minutes
20/15 Cal Row
20 Unbroken KB Swings (70,53)
Max DU in remaining time

Rest 2 Minutes between rounds

L3: (53,35) (Max DU practice)
L2: (35,26)
L1: (26,18) (Max SU)

*Score DU’s
-Anyone doing singles must divide their score by 2
Cash Out
4 Rounds
1:30 Minute Plank
20 Lateral Side Squats with two DBs

or
Booty Challenge


Tuesday

Tuesday

Strength
Pull-up Practice:
10 Minutes of
-Butterfly or Kipping work
*Strength work for those who do not have strict pull-ups yet
Metcon (Time)
“Irish Car Bomb”

3RFT
400m Run
30 Games Box Jumps (24,20)
15 Pull-ups

L3: (10 Pull-ups)
L2: (Step-ups) (5-10 Negatives)
L1: (Jumping Pull-ups)

Finisher
Booty Challenge

or
3 Rds
8-12 DB Row
15 Band Pull-Aparts
20 GHD SU or 25 AB Mat


Monday

Monday

Damnation (Time)
“Damnation”
For Time

5 Wall Walks
5 squat cleans, 185 / 125 lb.
10 Ring Hand Stand Push Ups
10 squat cleans, 155 /105 lb.
20 Handstand Pushups
20 squat cleans, 135 / 95 lb.
40 Ring Dips
40 squat cleans, 95 / 65 lb.

L3: (165,115) (10 Strict HSPU) (135,95) (115,80)(Horshoe Dip) (75, 55)
L2: (135, 95) (Box HSPU) (95,65) (75,55)(Banded Dip) (65,45)
L1: (95,65) (Pike Push-up) (75,55) (55,35) (Box Dips) (35,25)


Partner Saturday

Partner Saturday
-Sign up for the personal Nutrition challenge
– runs through the rest of 2018!
– Nutrition is 80% of any gym goal!

-No class next Saturday (BEER MILE!)

Chip Nasty 2.0 (Time)
For Time

Teams of Two
2000m Row (switch every 250m)
40 Jerks (135,95)
60 Box Jumps (24,20)
800m Run Together
40 Jerks (135,95)
60 Burpees

RX+ : (155, 105)
L3: (115,80)
L2: (Step-ups) (95,65)
L1: (65, 45) (400m Run)

Cap: 32 minutes
Core
2 Rds
30 V-Ups
30 leg Raises
30 Flutter Kicks

or
Booty Challenge


Friyay

Friyay
-Happy Friday!
-Sign-up for the Nutrition Challenge
-1 on 1 coaching
-Custom Meal Plan
-12 weeks long
-Lasting results

-5k Run in Weymouth Oct 20th sign-up for the CFSS team

Back Squat (3×6)
6@65%, 6@75%, 6@80%

10 Mins to complete

Metcon
Metcon Prep
-Go through kipping drills
-Progress from hollow rocks to C2B
-Set up for the WOD
Pull-Day (Time)
For Time
21-15-9

Pull-Ups
Deadlifts (225, 155)

RX+:(C2B) (255, 175)
L3: (185, 125)
L2: (Jumping Pull-up, 12-9-6 Strict) (155, 105)
L1: (95, 65) (Ring Row, Bent Over Row)

Cap: 7 Mins
Finisher
3-4 RDS
10 Bulgarian BB Squats
15 Hip Extensions (add wt.)

Endurance
12-15 RDS
:45 On :30 Off
Row-Run- Or Bike


Fit Camp

Fit Camp
– Sign up for the nutrition challenge by 10/12
-Tiered prizes
-Sign up with Coach

Warm-up
5 Mins of Conversational Pace Rowing or Bike
Core
Tabata:
Sit-ups
V-ups

*5 Sets each, Alternating

Metcon (No Measure)
Tabata
5 Rounds

Push-ups
Air Squats
Burpees
Push Press (empty bar)
Jumping Lunges
Rest :40

-Move to the next movement during each :10 break
-At the end of each round rest for :40
Cash Out
Booty Challenge

Wednesday

Wednesday
-Sign up for the personal nutrition challenge!
-4 signups currently!
-1 on 1 coaching, custom meal plan, 3 months long, make lasting lifestyle changes

Push Press+ Push Jerk + Split Jerk (7 sets)
One Complex of 1 rep of each
-from the rack

Every 2 Min for 7 sets complete one complex
Metcon (Time)
“High Rise”

4RFT
25 Cal Row or Bike
15 HSPU

L3: (10 HSPU)
L2: (20Cals) (Ab Mats)
L1: 3 Rounds (Pike Pushups)

Cash Out
4 Rounds
1. BB Bench Press 10 reps
2. BB Reverse Grip Bent Over Rows 10 Reps
Increase weight each set

Or
30 Day Booty Challenge


1 29 30 31 32 33 37