A) 10 Minute Clock:
40 KB Swings 53/35 RX+ do 70/53
Max double unders in remaining time (scale to lateral hops over abmat)
Rest 5 minutes
B) 10 Minite Clock:
40 SDHP 53/35 RX+ do 70/53
15 Toes To Bar
Max Burpee Box Jump overs in remaining time 24/20
*Your score will be the reps completed on double unders & burpee box jump overs. Separately.
** Slower runners scale to 400 or 600m in order to get to last movement
(The 800m run should take LESS than 5 minutes.)
A) Back Squats3-3-3-3-3
Find 3 rep-max in 5 sets
* Take 1 warm up set first. You pick weight and reps. Ask coach if needed.
** Be safe. Keep Chest up. Be prepared to dump bar off back. Coach to revew dumping bar
B) 4 Rounds For Time
7 Power cleans 155/105
9 burpee over bar
21 wallballs 20/14
SET YOUR ALARMS!!!!!!! Bootcamp is now 5:20 instead of 5:30. We want to get you guys out early so you can get on with your day!! The class will now end at 6:10.
Deadlift 10,000 / 6,800 lbs (male/female)
Power Clean 7,500 / 5,000 lbs
Push Jerk 5,000 / 3500 lbs
The Rule: You choose your weight x reps to lift total pounds.
Example: 225# x 44 reps = 10,000#, or 155# x 64 reps, or 135# x 74 reps
Hint: Sometimes less is more
COOL APPAREL….. Go to AMRAP.com and enter code CFBB at checkout for 20% off their awesome apparel!
ENDURANCE DAY THURSDAY
A) AMRAP 6:
- 250m row
- 10 Burpees over rower
B) AMRAP 6:
- 200m run (or 30 double-unders if raining…scale to 60 singles)
- 10 dips (you may scale to 15 push-ups)
C) AMRAP 6:
- 20 OH Plate walking lunges (35/25)
- 15 Abmat sit-ups
*4 Minute Rest between each AMRAP.
A) 3 sets. Not For Time
4 Muscle ups (scale to MU Progression)
4 Turkish Gettups
30 Double unders (scale to 30 jumps. Keep verticle…bounding)
B) AMRAP 10:
5 Power cleans 135/95
5 box jump overs 24/20
5 handstand push-ups
A) 5 RFT:
20 OHS 45/35 (scale to back squats)
15 KB Swings 53/35
1 Rope Climb* (scale to 2 planks)
Rest 1 minute between rounds
* rope climb can be done any time during round
B) Back Squat 3×5 @ 80%
***IMPORTANT ANNOUNCEMENT / EVENT! CLICK HERE
What: 6 Week Challenge to test strength gains on the primary lifts
When: Starts July 6th – August 17th
The Lifts: Back Squat, Clean, Jerk, Snatch & Bench Press
Why: Why not??? Get stronger! Improve lean muscle mass. Improve lift movement & Technique. Add some size to your frame.
What we provide: A comprehensive strength program 3 days each week. For these 3 days, you will be able to train on your own (during gym operating hours). You will also be encouraged to take 2 class WOD’s per week. (5-day training program). You will be put through an Initial Assessment so we can record your beginning numbers on your lifts. You will gain access to a private FaceBook page monitored by your coaches to receive feedback and be able to communicate with others in the Challenge. Nutritional / Supplement advice. A max out session at the end of the Challenge to test all those outrageous GAINS!! And finally, a Strength & Muscle Gain Challenge T-Shirt!!
Who is it for? Guys & Girls that are ready to take it to the next step. You will get better. This is over and above the regular class WOD’s. This is the next step. Be prepared to put on a couple pounds of lean muscle… comes with the territory. The questions is not whether you will get better at your lifts, but rather how much better you will get.
Register at sign-in Sheet at Front Desk
A) Push Jerk:
10 Minutes only to build to a moderately heavy set of 3
(Do not post load. Take from ground. Focus on technique)
B) For Time: 100 push jerks 115/75
perform 5 burpees at the top of each minute. (including zero)
Rest exactly 3 minutes (self time)
Cash out with 800m run
3 Bear Complex* 115/75 (PC, FS, PP, BS, RPP)
*Must be done unbroken each round. Chose weight accordingly
10 burpee over bar
5 Wallwalks (scale to 10 WTF’s)
See you at the Friday night SOCIAL…CLICK HERE