Monday

Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

Conditioning
6 Rounds:
10 Front Squats (115/75)
10 Push Jerks (115/75)
10 Pull Ups (C2B for advanced)

Rowing
3x350m, :30 rest


Happy Birthday Megan!!

Friday

A.
Every 60 seconds, for 10 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Scale as needed.. Do what you can each minute.

Watching Irish People Taste American Snacks Will Make You Seriously Reconsider Eating Them

Tuesday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean (squat) + High Hang Clean (Squat)
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 185 lbs, Women = 125 lbs.
Rest exactly 6 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 135 lbs, Women = 95 lbs.

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Wednesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
C.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Wednesday

A.

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B.

Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

C.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

Monday

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 155/105 lbs.

3 Reasons to Eat Grass Fed Beef 

3 Reasons to Eat Grass Fed Beef Written by Invictus Member Kristi Lee Graham, Founder of True Pasture Beef. Grass Fed Beef is a term you may be hearing more and more these days. You may see it in the description of food on your menus, stamped “USDA Grass Fed” on certain packaged meats in grocery stores, from a local CSA at your Farmer’s Market, or you’ve been seeing it online. Fun fact: all cattle eat grass in one form or another, so what does “Grass Fed Beef” really mean? According to the USDA “grass and forage shall be the feed
Read more →

Wednesday

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
C.
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Shoulder to Overhead x 5 reps

 

Monday

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.
5 Rounds of
5 Overhead Squat
10 Kettlebell Swings
20 Double-Unders
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

Monday

Happy Birthday Kristen!!!

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Pull Ups (Chest-to-Bar Pull-Ups for advanced)
Run 1 Lap

Friday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
C.
4 Rounds
10 Front-Racked Alternating Reverse Lunges (135/95)
12 Pull Ups
10 Dips

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Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s result.
C.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
(With a busy class we will do burpees over a bar)

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain by Hilary Parker.

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Monday

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Every 5 minutes, for 15 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups
400m Run

Friday

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
3 Rounds
Run 400m
20 Wall Ball
15 Box Jumps 

Monday

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
C.
Four rounds for Reps (On the Min)
45 seconds of Alternating Reverse Lunges (135/95 lb Front Rack)
Rest 15 seconds
45 seconds of Supinated-Grip Strict Pull-Ups (chin ups)
Rest 15 Sec
45 seconds of sit ups
Rest 15 Sec
1 Min to Run 1 Lap

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.)

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Wednesday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, if you are still recovering from Murph on Monday,  If the load feels heavy, settle in there.
B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95
C.
4 sets for times of:
Row 500 Meters  (take turns or run 400m  if space is limited)
5/3 Muscle-Ups (8 C2B Pull Ups)
7 Overhead Squats (135/95 lbs)
Rest 3 minutes

Friday

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.
Work Up to a Heavy Clean & Jerk
C
Death By Power Clean 135/95

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


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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 – 4 reps @ 85%
Rest as needed between sets
B
400m Run
50 Sit Ups
50 Double Unders (100 S.U.)
40 K.B. Swings
50 Double Unders
30 Burpees Over Bar
50 Double Unders
20 Clean & Jerks (135/95)
50 Double Unders
10 Front Squats
400m Run

Friday

A
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
B
Row 750m
3 Rounds
10 Front Squat (95/65)
15 Knees to Elbows
20 Shoulder 2 Overhead