CF: Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and not as confident in OHS, stay at a light/mod load and drill positions so that each set of 3 across are consistent. Level 1: If mobility/positioning/strength dont allow for […]
CF: 4 rounds of: 5 minutes of rowing 5 minutes of rest Post distance rowed for each interval.
CF: 21-15-9 reps for time of: Shoulder-to-overheads Chest-to-bar pull-ups *This should be a fran-ish style workout with a goal of sub 5 min time frame and a 7 min cap. Level 3: s-oh 135/95 Level 2: s-oh 95/65 Level 1: s-oh 65/35 Level 3: CTB no assistance Level 2: chin over bar no assistance/assistance Level 1:
CF: Snatch 3-3-3-3-3 reps x E3MOTM 15 min. Level 3: goal is full snatch from floor After specific warmup for each barbell movement, build to the heaviest set of 3 you can, Goal would be 85%+ of 1rm for a triple. Level 2: can be power or full from floor depending on mobility and mechanics After
CF: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo deadlift high pulls, 15 reps thrusters, 9 reps sumo deadlift high pulls, 9 reps Level 3: 135/95# Level 2: 95/65 Level 1: 65/35 *goal should be a sub 8 min time frame with a 10 min cap. Thrusters should be done
CF: Row 2 min on x 1 min off x 10 rounds. Goal is to go at a hard, but manageable pace across all sets covering max distance each time frame, but trying to keep same pace while doing so. Level 3: Shoot for all 10 rounds completed at a sub 145 pace for men/ sub 200 pace
CF: Back squat 1-1-1-1-1-1-1 reps Level 3: After specific warmup for each barbell movement, build to the heaviest set of 1 you can, Goal would be to get to the heaviest single you can for the day with NO fails. Level 2: After specific warmup for each barbell movement, build to a moderate but manageable weight you
CF: 5 rounds for time of: clean and jerks, 4 reps (225/155#) 6 bar muscle-ups 40-ft. handstand walk Level 3: CJ 225/155 ~70% 1rm Level 2: CJ 165-185/115-135 Level 1: CJ 75-115/35-75 Level 3: BMU unassisted Level 2: BMU assisted/jumping Level 1: Chin over bar pullup- unassisted/assisted Level 3: handstand walk Level 2: handstand hold-hand releases
CF: 4 rounds for time of: 15 box jumps, 36/30” Run 400 meters Level 3: Box 36/30 Level 2: Box 30/24 Level 1: Box jump or step 24/20 Level 3: Run 400 Level 2: Run 300 Level 1: Run 200
CF: 30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Level 3: DB 35/20 Level 2: DB 25/15 Level 1: DB 15/10 *goal is 1-2 sets on thrusters each set Level 3: TTB Level 2: hanging knee raise level 1: v-ups/ situps
