Fitness  A.  Clean Progression AMRAP 8 Mins  Pos 1  Pos 2  Pos 3  B.  12 Min AMRAP  6 x Cleans or Deadlifts  9 x Pull-ups/Ring Rows  12 x Sit-ups  Performance  A.  5 x 2 – Clean + Front Squat w/3 Min Rest  B.  12 Min AMRAP  6 x Power Cleans @ 135lb/95lb  9 x Pull-ups or CTB  12 x Sit-ups or Divers  Sport  A.  EMOM – 10 Mins  Even – 30 x Double-unders  Odd – 5 x Thrusters @ 135lb/95lb  B.  12 Min AMRAP  5 x Power Cleans @ 225lb/135lb  10 x UB CTB Pull-ups  15 x GHD Sit-ups  Optional Accessory  N/A  -Post results under comments    Read more

http://www.youtube.com/watch?v=miLNBSC6QSE&feature=youtu.be A.  Speed/Agility- 8 Sets w/1 Min Rest  10 x Lateral Jumps @ 24inch/20inch  10M <-> Shuttle Sprint x 3  B.  STRENGTH (Day 2/Week 2) 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 Squat – 3 x 8  A2.  Pull-overs – 1 x 20  B.  AFAP  10-9-8-7-6-5-4-3-2-1  Russian Swings  Burpees  Wallballs x 2  Performance  A1.  Back Squats – work up to a 4 rep squat  A2.  Pull-overs – 1 x 20  B.  AFAP  10-9-8-7-6-5-4-3-2-1  Deadlift @ 225lb/135lb  Burpees  Wallballs x 2 @ 20lb/10lb  Sport  A.  EMOM – 10 Mins  Even – 2 x Rope Climbs  Odd – 5 x Push Jerks B.  AFAP  5-4-3-2-1  Deadlifts @ 335lb/205lb  10-8-6-4-2  Box jumps @ 3oinch/24inch  20-16-12-8-4 Wallballs @ 25lb/16lb  Optional Accessory  NA  -Post results under comments  Read more

5:30 INTERMEDIATE KB CLASS A. 10 ROUNDS DOUBLE KB COMPLEX 2 CLEANS, 1 PRESS, 3 FRONT SQUATS This workout should be done with a partner in a You Go/I Go format.  Rest periods between rounds should be 30-60 sec. if done without partner.   B.  3 LADDERS AFAP PUSH UP LADDER FROM 1-5 WITH 6 DOUBLE KB SWINGS BETWEEN RUNGS.  Start ladder over after reaching 5 pushups.  Rest as needed.   6:30 BEGINNER CLASS A. 2 LADDERS WALK OUT LADDER FROM 1-5 WITH 5 KB DL BETWEEN RUNGS.  Start ladder over after reaching 5 walk outs.  Rest as needed   B.  2 LADDERS BODYWEIGHT LUNGE LADDER FROM 1R/1L – 5R/5L WITH 5 GOBLET SQUATS BETWEEN RUNGS.  Same format as above   C.  10 RDS AFAP 5 2 Hand Swings 5 Burpees  Read more

A.  CFP – Daily WOD  B.  STRENGTH (DAY 1/Week 2)  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)  C.  CFP Optional Accessory  -Post results under comments Read more