Wednesday

Happy Birthday Jeff! Thanks for all you have done for CFCP!!

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm
B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.
C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

What to Eat When You’re Broke

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Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
B.
4 rounds for times of
5 Squat Cleans (165/105 lbs)
10 Toes 2 Bar
15 Hand Release Push Ups
20 Sit Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders


All Day With Chad Mackay - [video]

Monday

 Our team all did a great job in Stockton on Saturday. Each hit a P.R. on their strength event and they only missed coming in first place in the entire comp by a couple points! Coming in 2nd out of 24 teams is not easy and we were all super proud watching them compete. I had a great time and always enjoy hanging out with our awesome family.
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols
B.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
C.
Three sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Saturday

         For time:
         20 Deadlifts (315/215 lbs)
         30 Box Jump-Overs (24”/20”)
         40 Kettlebell Swings (24/16 kg)
         50 Double-Unders
         Run 400m
         50 Double-Unders
         40 Kettlebell Swings (24/16 kg)
         30 Box Jump-Overs (24”/20”)
         20 Deadlifts (315/215 lbs)

Tuesday

A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Six sets of (total of 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Toes 2 Bar
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
D.
For time:
100/70 Push-Ups

Friday

Strength
Back Squat 1 1 1 1 1 all 90%+
Bench  3 3 3 1 1

W.O.D.

In teams of two, with only one partner working at a time, 10 Min Amrap
250 Meter Row
10 Box Jump Overs (24″/20″)
Rest 5 Min Then
In teams of two, with only one partner working at a time, 10 Min Amrap

10 hang clean to OVH 115/75
10 Ball Slams