Thursday the 12th of December

Density

30 minutes of:

10 to 15 seated dumbbell shoulder press
20 backrack lunges
10 to 15 croc rows each arm
20 situps or 5 to 15 ghd situps
15 cal machine

Aerobic capacity

5k row or 10k bike

Recovery

30 minute run

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Wednesday the 11th of December

Barbell skill – squat clean + push jerk

every 90 seconds for 6 rounds do 1 squat clean + 1 hang squat clean + 1 push jerk – add weight each round if technique is good

Workout

21/15/9/15/21

Wallballs 9/6kg
Kettlebell swings 24/16kg

Overtime

3 rounds

20 cal row
20 cal ski
20 cal bike

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Tuesday the 10th of December

1. 5 by 20 meter barbell back rack walks – 2 to 3 minutes recovery between each

The bar starts in a rack with well over your 1 rep max back squat weight loaded. Unrack the bar facing the rack directly accross from you then walk to that. rack the bar then turn around and walk back. do this for 5 sets.

2. 90 seconds on 30 seconds off for 2 rounds

1. heavy prowler push
2. dball cleans
3. heavy sled pull – facing sled walking backwards
4. farmers walk
5. strict pullups

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Monday the 9th of December

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

4 rounds of

60 seconds of thrusters 35/25kg
60 seconds of burpees
60 seconds rest

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Wednesday the 4th to Friday the 6th of December

We lost our good friend Paul on Sunday guys and the funeral is On Wednesday at 10am so there will be no 10am class as a mark of respect to Pauls family. The gym will be open until 930am and open again at 415pm for our usual classes.

Wednesday

Barbell skill – squat clean or squat snatch (beginner squat clean, advanced squat snatch)

every 90 seconds for 6 rounds do 1 squat clean or snatch + 1 hang squat clean or snatch – add weight each round if technique is good

Workout

4 4 minute rounds with with 1 minute break between rounds

400m run + max thrusters for the remainder 4 minutes 35/25kg – score is total thrusters

OVERTIME

20 minutes handstand walk practice

Thursday

Density

30 minutes of:

10 to 15 barbell bench press
10 to 15 dumbbell RDLs
10 to 15 ring rows
5 to 15 ghd situps
15 cal machine

Aerobic capacity

5 minutes on 2 minutes off for 4 rounds on either bike or rower

Recovery

1 hour walk or go for a swim and sauna

Friday

amrap 6 minutes

7 overhead squats 45/30kg
14 kettlebell swings 24/16kg
21 doube unders

rest 4 minutes

amrap 6 minutes

7 front squats 52/35kg
14 kettlebell swings 24/16kg
21 double unders

rest 4 minutes

amrap 6 minutes

7 back squat 60/40kg
14 kettlebell swings 24/16kg
21 double unders

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Tuesday the 3rd of December

Skill – 10 minutes monkey bar practice

Workout

AMRAP 15 minutes

5 hang power cleans 60/40kg
10 burpees
15 box jumps

Overtime

21/15/9

Assault bike cals
Ghd situps
Kettlebell swings 24/16kg

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December the 2nd 2019

This one is for our bro Paul, part of CFW from day 1 until the end.

Paul

9 rounds – the amount of years Paul is training at CFW

1 rope climb
12 deadlifts 75/50kg
19 wallballs 9/6kg

Keep your head up bro

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Monday the 25th to Friday the 29th of November

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

20 double kettlebell thrusters 20/12kg
40 wallballs 9/6kg
80 double unders

OVERTIME

10 rounds

10 ghd situps or situps
10 barbell shoulder press
10 banded facepulls

Tuesday

Skill – 10 minutes bar or ring muscleup practice or c2b or pullups

5 3 minute rounds with 1 minute break between rounds:

5 burpee box jump overs
2 to 5 bar or ring muscleups or 5 c2b or 5 pullups
5 kettlebell swings 32/20kg

OVERTIME

1k ski
1k row
1k run

Wednesday

Barbell skill – squat clean + split jerk

every 90 seconds for 6 rounds do 1 squat clean + 1 hang squat clean + 1 split jerk – add weight each round if technique is good

Workout

5 rounds with – around 2 to 4 minutes between each round – this is a full send workout, go 100% on the bike then straight into the squats, if you sandbag either then you will not get the intended stimulus

20/15 cal assault bike
15 dball squats 40/30kg – hold ball in front

OVERTIME

20 minutes handstand walk practice

Thursday

Density

30 minutes of:

10 to 15 dumbbell shoulder press
20 dumbbell lunges – 10 each leg
10 to 15 strict pullups
20 scissor kicks
15 cal machine

Aerobic capacity

5k row

Recovery

20 minute slow bike + 20 minute mobility

Friday

TEAMS OF 2:

AMRAP 25 minutes

26 toes to bar
2 rope climbes
26 power clean or power snatch 52/35kg
2 rope climbs
26 lateral bar burpees
2 rope climbs
26 hspu or pushups
2 rope climbs
26 front squats 52/35kg
2 rope climbs

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Monday the 18th to Friday the 22nd

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

10 single arm dumbbell strict press – 10 on 1 arm then 10 on the other – this will get tough so go light
20 situps
40 meter kettlebell farmers walk – up and down the gym – grab 2 heavy kettlebells, make it tough

OVERTIME

Acid Bath

500m ski erg
500m row
1000m bike erg

Tuesday

Skill – 10 minutes handstand/handstand walk or bar or ring muscleup practice

5 3 minute rounds with 1 minute break between rounds:

5 dball cleans 40/30kg
5 heavy wallballs – go heavier than normal – there ia a 10kg and a 12kg on the shelves for the rx boys. rx girls could use a 7 or a 9
5 toes to bar

OVERTIME

amrap 10 minutes

10 ghd situps
5 devils press 22/15kg

Wednesday

Barbell skill – power clean + push jerk

every 90 seconds for 6 rounds do 2 power cleans + 1 pushjerk – add weight each round if technique is good

Workout

Grace

30 ground to overhead 60/42.5kg – choose a weight that you can get under 5 minutes on

rest 5 minutes then:

5 rounds of:

30 to 50 double unders
12 burpees

OVERTIME

25/20/15/10/5

barbell bicep curls
dumbbell goblet squats 30/20kg

Thursday

Density

30 minutes of:

10 to 15 dumbbell bench press
10 to 15 dumbbell RDLs
10 to 15 dumbbell croc rows each arm
30 seonds plank
15 cal machine

Aerobic capacity

20 minutes max cals on bike

Recovery

30 minute sled pull

Friday

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

or

half murph

800m run
50 pullups
100 pushups
150 squats
800m run

the pullups, pushups and squats can be split up whatever way you like, eg. 5/10/15 by 20 rounds

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Monday the 11th to Friday the 15th of November

Monday

Every 3 minutes for 5 sets do:

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

15 pushups
20 situps or ghd situps
25 double unders

OVERTIME

amrap 10 minutes

15 ghd hip ext
15 barbell bicep curls

Tuesday

Skill – rope climb – 10 minutes practice – not emom, practice perfect techique without doing high reps

5 3 minute rounds with 1 minute break between rounds:

5 box jumps 30/24″
5 single arm kettlebell thruster each arm 24/16kg
5 burpees

OVERTIME

2k ski

Wednesday

Barbell skill – squat clean + split jerk

every 90 seconds for 6 rounds do 1 squat clean + 1 split jerk – add weight each round if technique is good

Workout

Nate

amrap 20 minutes

2 ring mu (scale these to pullups, chest to bar or bar mu)
4 handstand pushups
8 kettlebell swings 32/20kg

all 3 of these movements can be scaled so anyone can complete the workout

OVERTIME

30/20/10

wallballs
dumbbell snatch

Thursday

Density

30 minutes of:

20 dumbbell split squats – 10 each leg
20 cal machine
10 to 15 barbell benchpress
15 croc rows each arm

Aerobic capacity

5 k row

Recovery

swim or 30 minute slow run

Friday

Teams of 2:

AMRAP 7 minutes

20 back squats 80/50kg
20 cal bike or row – mix each round
20 dball cleans

rest 3 minutes

amrap 7 minutes

30 thrusters 45/30kg
30 toes to bar
30 bar facing burpees

rest 3 minutes

amrap 7 minutes

40 dumbbell lunges – hold 1 dumbbell 22/15kg
40 ring rows
40 box jump overs

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