If you haven’t yet, please check out the CFP Strength page. The CFP Strength program is an optional strength program for members looking for a clear cut no nonsense approach to get STRONG. The prescription for the Strength Training program will change daily. Somedays the strength program will be prescribed before the daily WOD, other days vice versa. You will also see additional speed/agility drills and accessory work. It would be ideal to split the daily WOD and strength training sessions into two separate sessions. You may complete the strength program in the Progression room when it isn’t in use or during any open hour at the gym. The strength program should not interrupt any regular classes going on! -Stay strong, drink milk, eat your steak and onions ~Matt
Fitness
A. Kettlebell Snatch Progressions
B. AFAP
21 – 15 – 9
Kettlebell Snatch or High Pull/Right Arm
Kettlebell Snatch or High Pull/Left Arm
42 – 30 – 18
2 Arm Russian Swings
Performance
A. Kettlebell Snatch Progressions
B. AFAP
21 – 15 – 9
Kettlebell Snatch/Right Arm
Kettlebell Snatch/Left Arm
42 – 30 – 18
2 Arm Russian Swings
@ 1.5 pood/1 pood
Sport
A. EMOM – 10 Mins
Even – 3 x Deficit HSPU
Odd – 3 x Hang Squat Snatch
B. AFAP
9 – Muscle-ups
21 x Kettlebell Snatches Right Arm
21 x Kettlebell Snatches Left Arm
7 x Muscle-ups
15 x Kettlebell Snatches Right Arm
15 x Kettlebell Snatches Left Arm
5 x Muscle-ups
9 x Kettlebell Snatches Right Arm
9 x Kettlebell Snatches Left Arm
@ 1.5 pood/1 pood
Optional Accessory
Durability
GHD Sit-ups – 3 x 15
GHR – 3 x 15
Banded Pull Aparts – 3 x 30
-Post results under comments
Underwhelmed by this workout. I rarely feel that way….
Maybe because kettlebell is a tough skill, it’s just not my favorite. Was hoping for an asskicking Monday today, and left wanting something more.
Josh switched it up for most of us who were terrible at the KB snatch. Pink KB for R/L 1 handed swings; 1pood for russian. Time was around 8 1/2 min.
7 burpees on the last round- thanks Matt
sport
A: HSPU: 35# + 2×10# plates
Hang Sq Snatch @ 75#
B: 7/5/5 (for mu’s)
21/15/9 (R/L) KB snatch w/ 1pd
12:42
L KB snatchs were UGLY!!, R were good.
Did some Bench presses after 5x (10 @ 75, 8@ 85, 5 @ 95, 5 @ 105, 3 @ 110) wanted to do more, but work tonight.
WOD 7:52
This work out was ok, it was nice to learn the KB snatch, but left me wanting another WOD…
9:27 Rx
“Injured Annie”
30, 20, 10 Pull-ups, Sit-ups. 6:08
Worked on hspu- regular & defecit
100 hollow rocks
4 mins of planks
3 x 10 push-ups, T2B
Tabata hollow rocks
Cfp strength (no squats or lower body though)
EMOM
3×1″ decific HSPU
3x Hang squat snatch at 65 lbs
Performance WOD
pink KB for R&L
1.5 pood for russian swings
10:28
felt nasty
Followed by CFP strength
strict press @ 55
bench @ 65
rows @ 65
straight bar curls @ 35
BS 1×20 @ 105
pullover @ 35
RDL @ 55
pullover @ 35
stationary squat lunges @ pink KB in each arm.
well that was gross. felt pretty wiped out after all that.
Loved the KB WOD… Finally something I’m good at 🙂
Rx: 7:42
Snatches- white KB (nursing some ripped hands, so went a little lighter)
2 H Swings- Yellow
10 Rds of the running at the end… Great ending Shawn!!!
EMOM:
HSPU @ 35# plates/abmat
HSS @ 85#
B. 21-15-9 (42-30-18)
KB snatch @ 1pood R/L
2 hand KBS @ 1.5 pood
9:57
CFP strength WOD
CFP Strength @11
Sport
A) 1)4′ deficit
2)6 Alt Pistols
B) 9:33..last 3 mu took awhile
A) 1)8′ deficit
WOD with 25# KB
8:01 done at my home box (my basement)
6:30 Rx. Forearm burner!
Performance WOD: 8:28