Updated: Oct 22, 2020
100 DUs / 200 SUs
Max Rep SA DB C&J (alt sides as needed)
*Rest 3 MIN*
50 DB lateral hop overs (over & back = 1)
20 Russian Twists
Max SA DB Snatch (alt sides as needed)
*Rest 3 MIN*
Max SA DB Thruster (alt sides as needed)
Max Consecutive Wall Balls > Goblet Squats > Air Squats
Max Consecutive Pull-Ups > Ring Rows
MODS for Zoom/Outdoor/Otherwise: If you don’t have a jump rope you can mimic jump rope hops or you can sub in 100 Mountain Climbers (R+L =1) for a lower impact alternative. Lateral hop overs can be subbed to lateral line hops, or again mountain climbers can be subbed for these too. For the run, you can sub in any 2 minute cardio element that works for you.
Hill Loop > 1000m > 100 Cals AD
40 Med Ball Slams
30 KB Swings
*Rest 1 MIN between rounds*
Core Circuit - Coaches Choice
MODS for Zoom/Outdoor/Otherwise: Hill Loop can be subbed with any cardio element that keeps your heart rate up and steady for about 5MINS. Ball Slams can be modified to Squat Jumps.
15 MINS for Quality
Work up to a heavy set of 5 reps of:
Power Cleans > Hang Power Cleans
Shoulder to Overhead
MIN 1: 5 Power Cleans
MIN 2: 5 Shoulder to Overhead
MIN 2: Rest
*option to ascend in weight as you go. S2OH will be the limiting factor.
10 Power Cleans > Hang Power Cleans
MODS for Zoom/Outdoor/Otherwise: DBs or KBs are a great option here as well. The 400M can be modified to a 2MIN cardio effort of choice.
Hang Power Snatch
*100M Farmer Carry after each round
MODS for Zoom/Outdoor/Otherwise: Single side DB snatch & single side thrusters can be done instead. The rep scheme used for that would be: 22-18-16-12-10-6-4
12 Toes to Bar/Rings or Weighted Sit-Ups
5 x 200M Run/Row/Ski
:30 rest between each sprint
MODS for Zoom/Outdoor/Otherwise: Cardio focused day. The 400M can be modified to a 2MIN cardio effort of choice. The 200M effort can be modified to a 1MIN cardio effort of choice.
8AM (INDOORS @ CFCA) - Coaches Choice
30 MINS for Quality
10 DB/KB Glute Bridge Floor Press
10 Suitcase Deadlifts
10 Front Squats
10 Push Press
10 Gorilla Row / Bent Row
Longer timeframe for quality than normal, with a little more elements involved. Make sure you rest between rounds and pick weights that aren’t gassing you too early in the workout. This is to work on volume and is not meant for you to go as fast as you can. REST is important here. Form > Weight….always.