MON. NOV. 20th!
FOCUS: Front Squat 5-3-3-1-1-1
*your goal today is to go as heavy as you can across ALL 6 sets! If you do not know your numbers, a good rule of thumb is to work as close to failure as possible on ALL sets!
*if you fail a set (cannot finish), just take some load off and work your way back up! If you end up going too light, you have missed the intended stimulus for the day!
*warm up with a couple of sets of 7
*if you’re still dialing in on your technique, your reps will be 5-5-5-3-3-3-3 at moderate weights
Tabata Front Squats (45/35)
*your score is your lowest rep count per set! Example, if you do 15 one set and 20 on another, your score is 15! This means you perhaps need to be conservative on your first set!
TUE. NOV. 21st!
HERO WOD “ROY”
15 Deadlift (185/135)
15 Box Jump (24/20)
15 Pull Up
*pace yourself and plug away. There are a lot of reps here.
*if jumping, step down please.
*22:00 time cap
MOD WOD “ROY”
10 Step Ups
10 Ring Rows
WED. NOV. 22nd!
Today’s focus is squatting, jumping and carrying withOUT a barbell!
FOCUS: Group/partner Warm up with Coach!
1min Plate OH Hold (25/15)
12 OH Walking Lunges
15 Plate Squats
18 Lateral Plate Jump Overs
*think ‘mind over matter’ for the last few rounds when holding that plate!
1min Plate OH Hold
12 Plate Walking Lunges (doesn’t have to held OH)
15 Plate Squats (plate on chest)
18 Plate Jumps
For the Plate hold: The 1min is accumulative. You need to hold for a total of 1min. If you need to rest, you take that time off your total time. Everyone is responsible to time their own 1min.
For the OH walking lunges: Ideally, perform these walking. If need be, perform them on the spot stepping backwards.
Plate squats are performed with the plate directly out front and pointing upwards.
Plate lateral jump overs: These are performed by jumping up ON the plate then over onto the ground on the other side. That is one rep. They are done laterally, facing sideways to the plate.
(a) 7-10min Group/Partner Warm Up with Coach
(b) 10mins to work towards heavy bench press single
2min Bench Press (60-75%)
2min Air Dyne
*DO NOT go to failure on your bench press during the 2mins – rack before this happens!
*Score is total reps and calories per round
*if you’re an advanced athlete, your bench should be closer to the 75%!
FRI. NOV. 24th!
FOCUS: 20mins as a group with Coach on clean, push jerk and snatch progressions, starting with empty barbell.
20 Clean & Jerk (95/65)
*this workout is intended to cycle your barbell at a moderate load in a SHORT period of time. It’s a great test in stamina, power, speed and coordination!
The Clean and Jerks need to be performed as such: They can be done as a Power Clean and Push or Split Jerk. No Push Pressing. The Snatch is also suggested as a Power Snatch. If you need to Squat Snatch it, it is too heavy!
CASH OUT: 30 Strict Pull Ups + 5mins Foam Roll!
SAT. NOV. 25th!
10 Sit Ups
10 DB Plank Rows (55/35)
*add 100m + 10 Sit Ups + 10 DB Plank Rows each round!
*for the DB Plank Rows, reps are written as total reps, alternating sides as sets are performed, therefore the first set of 10 is 5 and 5 for the right and left
*run can be subbed for row or 1min of single skips (add metres each round and adding 1min each round of skipping)
SUN. NOV. 26th!
It’s a partner FUNDAY SUNDAY!!!
CF Online Team Series #1
Synchronized Thruster (95/65)
Synchronized Bar Facing Burpee
*scale your weight accordingly!