A.  Speed/Agility 5 x Sets – 20 x Lateral Bounds @ 24inch/20inch w/1 Min Rest  5 x Sets – 10 x Box Jump rebounds @ 24inch/20inch w/1 Min Rest (Start on top of the box)   B.  STRENGTH (Day 2/Week 3) Clean & Jerk – 4 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted Pull-ups – 3 x 10-12   B.  CFP Daily WOD WOD ONLY -Post results under comments  Read more

Fitness  A1.  Back Squats – 4 x 6  A2.  Pull-overs – 1 x 20  B.  2 Rounds AFAP  10 x Reverse inch worms  15 x Pull-ups  20 x Push-ups  25 x Divers  30 x Back Squats  Performance  A1.  Back Squats – work up to a heavy 3 rep max  A2.  Pull-overs – 1 x 20  B.  AFAP  10 x Wall climbs or HSPU  20 x Pull-ups  30 x K2E  40 x Back Squats @ 95lb/65lb (from the ground)  50 x Push-ups  60 x Sit-ups  70 x Double-unders  Sport  A.  EMOM – 5 Mins  2 x Front Squats @ 80%-90%  B.  AFAP  10 x Muscle-ups  20 x HSPU  30 x T2B  40 x Back Squats @ 135lb/95lb  50 x HR Push-ups  60 x Sit-ups  70 x Double-unders  Optional Accessory  N/A -Post results under comments Read more

This guy obviously doesn’t come to CFP’s KB Class 5:30 INTERMEDIATE KB A. 3 RDS Double KB PRESS, SQUAT LADDER 1-5 1 round will consist of 1 Press, 1 Squat, 2 Press, 2 Squat, 3 Press, 3 Squat, 4 Press, 4 Squat, 5 Press, 5 Squat rest as needed B. 5 RDS AFAP 5R/5L: snatch 5 Pull-ups Rest as needed 6:30 BEGINNER KB A. 4 Rds 10 KB DL (1-2 bell sizes heavier than swing weight) 5 HINDU PUSH-UPS 8 GOBLET SQUATS (swing weight bell) 8R/8L BW LUNGE rest as needed between rounds B. 3 PULL- UP LADDERS AFAP 1-5 PULL-UPS with 5 2-Hand swings between rungs of pull-up ladder rest as needed C. 3 x 10R/10L Bird Dogs  Read more

A.  STRENGTH (DAY 1/Week 3)  Strict Press – 3 x 10  Bench Press – 3 x 12  Bentover Rows – 2 x 14  Straightbar Curls – 2 x 10  Back Squats – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-overs – 1 x 20  Stationary weighted lunges – 3 x 30 (R/L) -Heavier than last week  B.  CFP – Daily WOD/Programming  -Post results under comments    Read more

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