Monday, 090114

Great Team Training this past weekend

1. 
A. Hero WOD
4 rds 
100’ OH Walking Lunge (45/25)
30 Box Jumps (24/20) - step down
20 Wall Balls (24/20)
10 HSPU
B. DB SA Row x 4 sets each side x 8-10 reps 

2.
A. Snatch Wave 3.2.1 ; start @70% for first triple and climb accordingly first ave and continuing on. Try to start each new wave higher than wave prior. 
B. Clean & Jerk; Triple  - climb to 3RM; NOT TnG
C. Front SqT - 1 + 1/4 SqT - climb to heavy double in <15 min 
D. 10-20 min on bike @Z1
E. Scap / Recovery Work 

Saturday, 082914

Usa Weightlifting Meet hosted here in Salem.  #weightliftingdoneright #livefreeweightlifting

A. 5k Run - TT

+

20-30 on upper gymnastics weakness training

+

added time mobility and scap strength 

Friday, 082814

New site is almost done. Stay tuned for launch details and additions. 

A. build to 1RM SqT Clean Thruster; (must be one motion)

* no power clean then thruster etc 

rest 10 min 

B. amrap 5 - sqT Clean Thruster @80%

rest 5 min 

10 min to set max push press from rack 

rest 5 min 

:30 on max box jumps

:30 power cleans (115/83)

:30 burpees

:30 bike

rest 6 min x 3

*score = total reps each round

Wed, 082714

Only a few spots left (Teams of 3 Same Gender); get in while you can! 

am:

A. Deadlift - sumo or conventional; do the opposite of how you prefer today. 3RM tnG Reps  + 1x3 @90% + 1x3 @80%

B. 30 min on Bike @ Z1-Z2 spurts 

C. 15 min of Gymnastics Skill Work (athletes choice)  

ex: free standing HSPU, pistols, muscle up transitions, HS Walk etc…higher skill the better, low volume low intensity . have some fun 

pm:

A. MAP TRAINING

amrap 10 @80

10 box jump overs (24/20)

10 T2B

10 S to oh (115/83)

rest 4 min 

amrap 10@ 80

row 250m 

20/15 cal AB

5/4 Muscle Ups 

rest 4 min 

 10 min  on AD/AB

:30 on hard

:30 on easy 

Tuesday, 082614

A. Hang Power Clean + Hang Sqt Clean + Jerk ; build to max 
B. heavy 5 rep clean pull; above knee blocks 
C. 
15 HPC 135/93
400m Run 
15 HPC 
rest 6 minutes 
800m Run 
60 Pullups
40 KB Swings (70/53)
D. DB SA Rows 4-6 heavy reps x 3 sets each side 

Monday, 082514

Chase cruising to a 1st place finish this past weekend. 

am:
A. Hang SqT Snatch - build to 3RM for the Hang (above knee); in 15 min
B. OHS - build to 3RM + 2x3 @90%; in 15 min 
C.  Strict Press - 5RM + 2x3 @90%; in 15 min 
D. 10 min
:30 on HARD
:30 on walk around
on AB

pm:
A. Front SqT - build to 5RM @33X0
B. EMOM x 10
ODD: 10 burpees AFAP but movement focus; feet placement
even: 3-5 strict HSPU (heigh and weight according to athlete)
into , 
EMOM x 10
odd: :35 of DU *keep total running count
even: :35 max calories on rower 
*score total numbers added together

Saturday, 082314

A. 10 min Row

:30 on hard 95%+

:30 on easy 50%

B. Weighted Strict Pullups 7x3; ascending

C. Weighted Ring Dips 7x3 ascending 

D. @70-80%

2 mile on AB

200 double unders 

2k Row 

E. Scap + Shoulder Stability Work 

Firday, 082214

Attack the bar today! Even at % work.  Fast and violent!

A. BS - 1RM attempt ; take 2 
B. Snatch; 6 x 3 @70
C. Clean & Jerk ; build to 5 singles at 90%
D. amrap 15 @ comp pace      
3 clean and Jerks (185/123)
5 bar muscle ups 
7 burpee box jumps (30/24)
9 GHD Situps 

Thursday, 082114

Motivation 

Rest Day / Active Recovery

 

 A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing A.2 - A.3

A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.

A.3  Prepare your food for the weekend

A.4  Prepare your training times for the weekend

Wed, 082014

Strong Team!

am:
A. 
100 cal AB
10 rds of “cindy”
1k Row
10 rds of “cindy”
100 cal AB

pm:
amrap 5
10 C2B 
10 Thrusters (115/83)
100m Shuttle (50 down 50 back)
rest 5 min 
amrap 5
10 kb sqT Cleans (53)
10 t2b
1 Rope Climb 
rest 5 min 
5 min max calories on AB 

Tuesday, 081914

Tasia & Jon are preparing for Granite Games in less than 30 days!

add In today: am or pm; a separate session if you have time 
Endurance Training: 
1 min of rowing :30 rest 
2 min of rowing, 1 min rest 
3 min of rowing, 1:30 rest 
4 min of rowing, 2 min rest
5 min of rowing, 2:30 rest 
500m max effort row 
*scores two separate  , max meters on minutes + best time on 500m

A. Blocks: Snatch - Power - @knee - 5 x 2 @85-89% 3x1@90-93%
B. Bounding Work; fwd Momentum x 2-3 reps per course 
C1. Deadlift @60-62% x 10-12 reps  x 3 sets ; rest :15
C2. strict HSPU x max reps x 3 sets ; rest 1 min 
D. “annie” 
E. DB SA Row - 5-7 reps x 4 sets each side; rest :30 between arms

Monday, 081814

Vagabond Folks after phenomenal performances in this years Assault Bike Challenge 

***
BS
1x5 @60
1x3 @70
1x2@80
1x2@90
1x1@95
1x1@ PR *no higher than 103%
if time left and you have some left, can climb from here
**perform your BS Cycle when is good for you today. If that is the AM / PM session; go off where you excel  

am:
A. Snatch Balance + OHS ; build to max for the day  *15 min time frame 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
C. Push Jerk 5RM + 2x5@90
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
B. 10 min of Scap Recovery / Work 
C. Light TGU Work 

Saturday, 081614

Oldie but Goodie. CFF's Intern & Redline Athlete : Tasia; at Reebok Ones Affiliate Cup

A. 10 min Assault Bike Test @100%; max effort 
rest 10 minutes 
B. 3x3 CG Deadlift @ max Clean weight ; rest 1:30 between sets 
@30 min mark , then, 
C. 20 min on rower 
:30 on @80-85
:30 on @60

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
*if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge

***

Measurement: measure out 30 & 60 ft. First go drop bar at 30' and move on. Next rd, go 30' down to 60' mark and back to complete your 60'.  Last rd of lunges, go back to 60' mark, then then around and go all way to start which will complete your 90' final lunges. 

Thursday, 081414

Teammates 

Rest Day
 
 
A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing A.2 - A.3
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 081314

Thank you to everyone who came our for the athlete camp. Had an amazing weekend!

am: 
A. Snatch + Hang Snatch + Ohs x 2-3 reps; 3-5 working sets at higher % here. Don’t overdue it
B. Bench Press - (narrow grip) - hit 4RM in 15 minutes + 2x4 @90%
C. Heavy Row (athletes choice) 4 sets of 5-7 reps 
*bent over barbell 
*landmine 
*grip variations

pm: 
A. @ High Effort Aerobic Pace
300 Double Unders 
2k Row 
1 Mile Run 
  
rest accordingly; recover 

B. 
75’  Sled Push (heavy); ascending in weight x 5 high effort attempts (weight wise)
C. 10-15 min @50-60% on bike to flush legs 
D. TGU - 5 reps each arm at HEAVY KB

Tuesday, 081214

Latest Female Team to enter the Freesome

A. Clean Pull + hang Power Clean w/ 2 second pause below knee + hang power clean w/2 sec pause above knee; build to max 

B. Clean Pull from blocks (just at knee) 5x5 (straps are ok) @103-105%

C. Cyclical Pullup Work - 10 min - low volume; 

*if butterfly issue, hit some sets of 5 to work it here 

**butterfly C2b is issue, hit few sets of that here

D. Weighted Pullups - 1RM

E. DB SA Row 8-10 reps each side x 4 sets; heavy ; rest between sets 

Monday, 081114

What a weekend!!!

am:

A. Hang Snatch - 3RM

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk 

C. Back SqT Cycle 

1x5 @60

1x3 @70

1x2 @80

1x2 @90 

1x1 @95

pm: 

A. Row 300m x 10; rest :45 between; think sustainability here. Not your splits 

***Those with large aerobic engines; implement training mask here 

B. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (70/53)

3. 10 burpee touch’s

4. Rest 

Sat 080914

Those NOT attending Camp; this is a deload weekend. 
Today, keep it long and light if working out. Otherwise, take the weekend outside. Do something different, have some fun, relax! Be prepared for phase two of this cycle to begin Monday!

Friday, 080814

Strong Team!

A. Snatch Grip Jerk - climb to heavy single 

B. Snatch Pull (deficit) 3x3 @100%

C. 30 min row - for meters 

D. 10-15 min of Scap Work 

E. 30 min of mobility 

Thursday, 080714

Amy with 202# clean and jerk at Nationals. Bodyweight 123lbs.  

am: 

A. OHS with 3 second pause in hole; build to 3RM for the day + 2 drop sets to 90% for 3 reps

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk  *should be tough but do able for all minutes with tight, efficient movement 

C. Sup weighted pullups - heavy 3-5 rep x 4-5 sets; ascending in weight 

D. recovery work for later 

pm:

A. 

Backsquat 

2x5 @65

3x5 @70

B. Weighted Pullups - 5x5 ascending in weight

C. @80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Wed, 080614

Win for Shiloh

Active Recovery / Rest day

Tuesday, 080514

stay tuned for more athlete cards coming daily to the Fall Freesome event page!

am: 
A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 
B. Deficit Deadlift w/Chains ; build to heavy Single here 
C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
C2. 200m run   :5 hard / :10 slow till completion 
D. Row; Cyclical Work (athlete specific)
those build on splits, remove second or two from split times and repeat 4-500’s 
those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

pm:
A. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
+
10-15 min of Bodybuilding movements; have some fun! 

Monday, 080414

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave. 
B. Back SqT - Cycle 
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg 
C2. 1/2/1 explosive Training *for each set above; rest accordingly 
D. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout

Sat, 080214

A. SqT clean Thruster - 2RM - tnG. Thruster jerk allowed 

B. 

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135)
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks)

C. DB Strict Press in Lunge pOsition ; heavy 6-10 reps x 4 sets each side

D. 30 min Recovery Aerobic Work 

E. Positional Mobility 

Friday, 080114

A. EMOM x 10 - SqT Snatch; @ speed % x 2 reps; athlete specific. Fast feet, proper positions. Reasonable weight to push yourself, but quality here. 

B. 15-20 min of Split Jerk Work; Speed work today, heavy weight not important. Foot work. Positioning etc

C. 30 min on AD Bike  

:30 on hard

:30 on easy 

D. 10 min of Scap work