Week of 1/25/2021

~The new rig has been ordered.  Rogue emailed and said that it should be here mid February because of carrier freight delays.  The installment will happen over a weekend so I will let those of you who reached out to me when it is happening.  Thank you!
~The sweatshirts, long sleeve t-shirt hoodies, and kids gear are in.  I will be organizing them this week and will let you know when they are ready to be picked up and purchased.  Thank you.

Monday

WOD

“Andi”
For time:
100 Hang Power Snatches
100 Push Presses
100 Hang Power Cleans
100 Front Squats
Men: 65lb
Women: 45lb

~WOD Notes: Most of us know “Angie”.  Well, this is her evil and mean cousin.  I saw this new HQ benchmark on Jan 14th and was like “ok HQ”.  While it calls for sumo deadlift high pulls, we do not perform them at CFG.  We replace it with Hang Power Cleans.  Similar patterns and muscle groups used.  All good.  Time frame…long. 25-30 minutes.  Hell of a way to kick off the week.

Tuesday

WOD

4 rounds each for time:
Row 500m/Bike 1200m
25 Abmat Situps
50 Double-Unders
Rest 3 minutes between rounds

~WOD Notes: Aerobic intervals today.  A nice unweighted break from yesterday and also when you look at the week ahead, this is appropriately placed.  Rounds should be between 3:00-4:00 minutes in length or less.  Scale to 25 dubs.  Sub 100 singles.

Wednesday

Strength

Shoulder Press (off 90% of max)
Warm-up sets: 50% x 2, 60% x 2, 70% x 2, 80% x 2, 85% x 2
Work sets: 90% x 4 x 4 sets
Rest 2-3 minutes between sets.  You will be given 30 minutes to complete.  Don’t rush.
~Stop at 80%-85% if you’d like and complete all sets with this range.  Remember, strength maintenance is cool.

WOD

AMRAP in 20 minutes:
4 Strict Pull-ups
8 Incline Pushups (24″/18″)
12 Medball Cleans (20lb/14lb)

~WOD Notes: I did this last week as a recovery WOD and it was smooth.  Nothing crazy but fun to do something different with the push-ups and medball cleans are always a good refresher on moving well.  This is intended to be a workout that keeps you moving, gets you a solid amount of bodyweight volume, but doesn’t destroy you.

Thursday

WOD

Partner WOD
Partner 1 Row 100 calories/Partner 2 Bike 70 calories
(wipe down rower and bike swiftly)
100 Burpees
Partner 1 Bike 70 calories/Partner 2 Row 100 calories
~WOD Notes: Only 1 partner can be working at a time  Oh, I forgot to mention.  Whoever is not working on their calories must hold a pair of heavy KBs or DBs in their hands.  Silly me.  Once the bells are SET down gently, you must switch.  You and your partner can break up the burpees any way you want.

Friday

Strength

Back Squat (off 90% of max)
Warm-up sets: 50% x 2, 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1
Work sets: 95% x 3 x 3 sets
Rest 2-3 minutes between sets.  You will be given 30 minutes to complete.  Don’t rush.
~Stop at 80%-85% if you’d like and complete all sets with this range. Remember, strength maintenance is cool.

WOD

50 Rower Pikes
50 Mini-Band Glute Bridges on bench
50 Banded Birddogs (25 each side)

~WOD notes: Ending the week with heavy squatting.  We are just about finished this strength cycle.  No need for timed conditioning today.  Just some stellar core work to finalize the week.  Start off wherever you’d like and just complete all 50 of everything. Good stuff.

Saturday

A cornucopia of exercise with Mike & Kari.