Sunday, May 21 - Saturday, May 27

Sunday, May 21 - Rest Day

 

Monday, May 22

WOD: TABATA (x2)

  • Pull-Up
  • Push-Up
  • Air Squat
  • Shuttle Sprints

Olympic Lifting - 6:30PM

  • Tall Jerks - 5x5
  • Jerk Hold Catch - 5x2
  • High Hang Clean - 3x5
  • Clean Below the Knee - 5x2

Strength Work

  • Banded Side Steps - 2x10 (each side)
  • Back Squat - 6x3 at 85%
  • Squat Jumps - 5x10 at Bodyweight
  • Strict Pull-Up - 3x8-10
  • Single Arm Bent Over Row - 3x10

 

Tuesday, May 23

Strength: Hang Snatch

  • 5x2

WOD: Buy-In + 3 Rounds for Total Time

Buy-In

  • 1000M Row 

then...3 Rounds

  • 15 Hang Snatch (53/75)
  • 50 Double Unders

 

Wednesday, May 24

Strength: 10 Minute EMOM

Minute 1:

  • 4 Strict Press at 70% of 1 Rep Max (from rack)

Minute 2:

  • 10 PVC Sit-Ups

Partner WOD: 12 Minute AMRAP For Total HPC Reps

Partner 1

  • 100 ft. Farmer Carry (35/55)

Partner 2

  • Max Hang Power Clean (63/95)

*Once Partner 1 is done with the 100 ft. Farmer Carry you switch. Team will tally total Hang Power Clean Reps as their score.

Mobility Work: 2 Rounds

  • 30 sec. Forearm Flexor Stretch (view here)
  • 30 sec. Forearm Extensor Stretch (flip hands over)
  • 30 sec. Pigeon Pose
  • 30 sec. Prone Quad Stretch (view here)

Olympic Lifting - 6:30PM

  • Muscle Snatch - 5x5
  • Drop Snatch - 5x5
  • Snatch Below the Knee - 5x2
  • Snatch Pull Down - 3x3

Strength Work

  • Lateral Lunges - 2x10
  • Front Squat - 3 waves 3-2-1 @ 55-65-75/60-70-80/65-75-85
  • Squat Jumps - 5x10 at Bodyweight
  • Push Press - 3x5 at 3/4 Bodyweight (+ 5 - 10 lbs)
  • Push-Up - 3x8-10
  • Plank - 3x30 sec.

Thursday, May 25

WOD: 4 Rounds + Buy-Out for Total Time

  • 10 Bar-Facing Burpee
  • 15 Thruster (63/95)

Buy-Out

  • 1 Mile Run

*30 minute time cap.

 

Friday, May 26

Strength: Deadlift 

  • 5x5

WOD Part 1: Max Efforts

  • 800M Row
  • 600M Row
  • 400M Row
  • 200M Row

*Rest until recovered between efforts.

 

Saturday, May 27

WOD: 25 Minute AMRAP

  • 15 Box Step-Ups (20"/24")
  • 15 Toes to Post
  • 15 KB Swings (35/55)
  • 400M MB Run (14/20)

*We are CLOSED on Sunday, May 28 & Monday, May 29 for Memorial Day weekend. Join us on Monday, May 29 at Excelsior Commons Park from 8AM - 1PM for the Memorial Day "Murph" challenge! Over 60 CFEP & CFPL members are participating in the "Murph" workout. Everyone is invited and encouraged to come support them for this great cause! It is FREE to attend the event and kid/dog friendly. 

Posted on May 21, 2017 .