Wednesday, February 20 2019

Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

Cardio and Endurance Focus
3 Rounds
Row 600/500m
100 Double Unders
Rest 2 minutes

Wednesday, February 6 2019

Strength Focus
Power Snatch
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
Continue adding a rep. On minute to you'll do 10 reps.
CF Games Opens Rx: 115/75 lbs
CF Games Opens Scaled: 75/55 lbs
*If you're unable to hit the amount of reps in the given minute, take the next minute over and drop down by 3 reps on the next minute.

Gymnastics Focus
4 Rounds
27 AbMat Sit Ups
21 Calorie Ski Erg
15 Ring Dips

Saturday, February 2 2019

3 Roudns each or solo with rest inbetween.
With a partner
Sled Push 1 length (down and back)
X Walk Down and Back
Bear Crawl Down and Back

*X Walk - hold 1 heavy kettlebell in normal farmers carry position (at side), in other hand hold a kettlebell in the overhead position. Walk like that down length of turf. Switch hands. Walk back.