Don’t forget to get some rest this weekend… next week is Hell-Week.
Outlaw
BBG
10min of LIGHT snatch work. Focus on perfect movement, mobility, and speed under the bar.
Conditioning
5km run.
Yes, you have to do this.
No, don’t do anything else.
We haven’t done an anaerobic-threshold test this year. This is at 4a/4b race-pace. Run with urgency, but not as an emergency.
CFV Friday WOD
The next two days will be somewhat of a “deload/recover” period… somewhat. I’m pretty sure Z revels in making this time of year miserable. Be sure you take care of yourself the next several days. We all know what next week is. Or as Leonidas “… ready your breakfast and eat hearty, for tonight we dine in HELL!”
Outlaw – recovery day
CFV Thursday WOD
“Open WOD 12.3”
18min AMRAP of…
15x Boxjump 24/20
12x Pushpress @115/75#
9x T2B
You don’t know cardio until you’ve met Helen.
Outlaw
BBG
10min to est 3RM Power clean
Strength – E2MOM alt between 1a and 1b for 3 sets each
1a) Deadlift 3x @80%+
1b) GHD situp 8-10x
Conditioning
“Helen”
CFV Wednesday WOD
“Helen”
Outlaw/GC Prep
As long of a run you can fit into your schedule. This week is about building mileage.
CFV Tuesday WOD
“Last Ascent”
Rounds of 5-10-15
Back Squat 225/135
Box Jumps 30/24
Then:
Run one mile for time.
Too busy to post on time.
CFV Monday WOD
Pausing Front Squat
3, 3, 3, 3
then…
For time…
45x DUer, then
21, 15, 9 of
KBS 70/53
T2B
then…
45x DUer
Yup. (courtesy of Joey)
Outlaw… BTW, I miss y’all… see you Monday.
BBG
1) EMOM for 3 sets. 5x Tall snatch @empty bar
2) E90S for 5 sets. “DFW Snatch Complex”… 1x Snatch (full) + 3x BN Pushpress + 5x OHS @65-70%
Strength
E2MOM alt between 1a & 1b for 3 sets each. Where you start doesnt matter.
1a) 100m walking heel-to-toe sled drag @135/95#
1b) 6x TGU (3x each arm). 70/53/35… AHAP… heck, grab the 88# if you’re feeling salty.
Conditioning
400m ME run
then…
21x, 15x, 9x of…
Power snatch @95/65#
Lateral OB Burpee
then…
400m ME run
Young Guns
10 rds for time of…
5x PERFECT Pushup
10x Situp
15x Jumping Squat
GC Prep
1mi level 2
1mi level 3
3mi level 2
CFV Friday WOD
3RFT
400m run
6x Thruster @135/95#
12x Ring pushup
18x V-up
Three things…
1) I hate FW traffic.
2) Wheels falling off your pickup and auto-repair shops blow.
3) I miss my girls, my dogs, and my gym.
Outlaw/GC Prep – recovery day
CFV Thursday WOD
5RFT
200m Sled drag @90/45#
10x Power snatch
5x OHS
10x Pullup
5x K2E
Prior Preparation Prevents Piss Poor Performance.
I’ll be on and off the grid this week so I’m posting the next 2 days early.
140617
Outlaw/GC Prep
30-60min of weighted climbing
CFV Tuesday WOD
For time…
800m run
then 4rds of…
7x C&J @155/115#
7x Burpee boxjump @24/20
7x KBS @70/53#
then…
800m run
140618
Outlaw
BBG
1) 10min to est Max for “Klokov Komplex”… ( see what I did there?)
– Clean to Thruster + Push Press + Push Jerk
2) EMOM for 5 sets… 1x Klokov Komplex @90% for #1
Strength
E2MOM for 3 sets. 3x Front Squat @ your 1RM clean#
Conditioning
800m run
50x Burpee
10x Snatch (full) @75% of 1RM
GC Prep
3mi Fartlek Run. Warmup 1 mile in Level 1, then accumulate 8-10 pic-ups in the Level 4a-4b… hold each for about 20 sec. Cool down last half mile in Level 1
CFV Wed WOD
5RFT of…
200m run
14x Deadlift @ 155/115#
7x Bar-facing Burpee
Some pretty awesome bikes this weekend including this V-8, 470 ci beast. Silly.
Outlaw
BBG
1) 10min to est 2RM Hang Snatch @knee
2) EMOM for 5 sets… 1x Snatch @90%
Strength
E2MOM for 3 sets. HBBS 3x @85%
Conditioning
3 rds of…
5x MUp/10x C2B
30x DUer
then…
800m run
then…
3 rds of…
5x MUp/10x C2B
30x DUer
GC Prep
6-8 mi Level 2
CFV Monday WOD
3RFT of…
10x Pullup
25x 2for 1 Wallball 20/14#
50 x DUer
Mark’s Daily Apple and teenage girls.
Outlaw 140613
BBG
1) EMOM for 3 sets. Tall snatch… heavy but PERFECT.
2) E90S 3x Clean from blocks (power position… 4 plates) AHAP.
3) E90S 3x BN Clean-grip Split Jerk. From rack. Med-Heavy. Focus on head through & down
Strength
E2MOM. HBBS. 5x @70%, 5x @80%, 3x @90%
Conditioning
400m ME run
then 3rds of…
3x MUp/6x C2B
6x Power snatch @115/78#
12x Lateral OB Burpee
then…
400m ME run
GC Prep
1mi @ Level 2
1mi @ Level 3
1mi @ Level 2
Note – this is one continuous effort.
CFV Friday WOD… TBA
CFV Outlaw 