WEEK OF 10/14/19

~There over 75 CFG athletes registered for Fall Brawl.  Registration will end Friday, November 8th.  If you want to participate, the time is NOW so you don’t forget.  https://forms.gle/qwA3Sna5VTJf68Hz6

~Last week of the 20 rep squat program.  It has been brutal, but fun and challenging both mentally and physically.  Upon completion, we will take a full week off of squatting for recovery and then begin a front squat program as well as an upper body pressing/pulling program.

MONDAY

Strength/Skill

Back Squat
50% of max + 80lbs x 20 reps
Options: 5lb increase instead of 10lb, 4 x 5 reps, 2 x 10 reps.

WOD

“TK” (compare to 3/21/19)
AMRAP in 20 minutes:
8 Strict Pullups
8 Box Jumps (28)(22)
12 KB Swings (55)(35)

TUESDAY

Strength/Skill

Bench Press
Heavy Double for the Day

WOD

4 x 1 minute stations @ each:
Row Calories
Bench Press @ 60% of heavy double for the day
Rest

WEDNESDAY

Strength/Skill

1) 5 x 10 reps of Bench Pikes
2) Hang Power Clean Bar Prep

WOD

“18410”
For time:
15 Hang Power Cleans (135/93)
15 Lateral Burpees Over Barbell
12 Hang Power Cleans (145/103)
12 Lateral Burpees Over Barbell
9 Hang Power Cleans (155/113)
9 Lateral Burpees Over Barbell
6 Hang Power Cleans (165/123)
6 Lateral Burpees Over Barbell

THURSDAY

Strength/Skill

Back Squat
50% of max + 90lbs x 20reps
Options: 5lb increase instead of 10lb, 4 x 5 reps, 2 x 10 reps.

WOD

For time:
100 Double-Unders
50 Walking Lunges
80 Double-Unders
40 Walking Lunges
60 Double-Unders
30 Walking Lunges
40 Double-Unders
20 Walking Lunges
20 Double-Unders
10 Walking Lunges

FRIDAY

Strength/Skill

Shoulder Press
Heavy Double for the Day

WOD

Run 800m
then
21-15-9 reps:
Shoulder to Overhead (115/73)
Pullups
then
Run 800m

SATURDAY

WOD with Zack