It’s exciting to see how many people are participating in these workouts! Everyone reading this has performed 7 minutes of burpees on the minute and posted a video to the facebook group. With the open fast approaching it’s time to test our fitness and start a new buy in for the competition workouts (one that doesn’t require facebooks or smartphones).  Starting now we are going change the requirement to something that sits more in the realm of “testing” rather than “training”.    I will have some other info and announcements for you next week about prepping for the open but you’ll need the password to get them.

 

In order to get the password you must perform 3 tasks.

1) For time: 100 Thrusters (95/65lbs suggested)

2) For Time: 100 Burpees Jumping and Touching a 6″ Target

3) Record your workout into Beyondthewhiteboard.com OR provide evidence of an electronic or paper journal shared with yours truly.  Message or show me the record of the workout if you decline to use BTWB.  I don’t care if it’s the first page in it but you’ll need to record your workouts to get the password.  CFD has a beyondthewhiteboard account that you can join for free.  It’s not perfect but it’s decent.

So as of now the old password is officially retired and  we will have a new password starting next week. Video of the workouts is not required but it is appreciated.  Here are your workouts for this week!

 

Monday
Post Warm Up
Tabata Weighted Sit-Ups 25/15lbs

Weightlifting
3 x 2 Squat Snatch (no Touch N Go) @ 85%
3 x 1 Squat Clean + 2 Jerks @ 85%

Increase 5lbs from last time if successful. Repeat or drop weight if not.
Metcon

For Time
100 Thrusters 95/65lbs

For Time
100 Burpees jumping to a target that is 6″ out of your reach

Accessory
Weighted Pull-Up 6×2 @ 60%

Tuesday
Post Warm Up
Tabata Ring Push-Ups (rings 2″ off ground or less)

Strength
Deadlift
1 Set for Max Reps at 85% of your 1RM

Metcon
AMRAP in 12 Minutes
Chest To Bar Pull-Ups
E2MOM 5 Squat Snatch 155/105lbs

Accessory
6x500M Row Rest 1:1 at most and achieve the same split times in each round.
1 Set of Strict HSPU during rest period.

Wednesday
Post Warm Up

Tabata Wall Ball Shots 20/14lbs with 3 Burpees during Rest period.

Weightlifting

8x90s
[odd] 8+ Overhead Squat @ 65% of 1RM OHS (squat snatching first rep)
[even] :30 Seconds Bar Muscle Ups

If you were successful last week with each round AND were able to squat snatch the first rep, increase by 1 rep. If you were not successful, decrease the load and try again.

Metcon
AMRAP in 10 Minutes
Front Squats 225/135lbs
E2MOM 15 Toes To Bar

Accessory
Weighted Dip 6×2 @ 60%

Thursday
Post Warm Up
Row 2K

Skill
10 Minute Handstand Walk Ladder 2-4-6-8… each rung must be consecutive.
Max Set of Kipping Ring Dips after attempts

Recovery
10 x 400M Run
1:1 rest or less
1x800M
Max set of Deficit Kipping HSPU after each round

Friday
Post Warm Up

Tabata Push Jerks ~50% of 1RM

Strength

20 Rep Back Squat increase from last week.

Bench Press
Max Reps at 90%
Max Reps at 75%
Max Reps at 60%

Metcon

For Time
60-50-40-30-20
Double Unders
Hang Power Clean 225/135lbs
10-8-6-4-2

Saturday

Weightlifting

Max Effort in the following two complexes (No Touch N Go)
1 Hang Squat Snatch & 2 Overhead Squat + Squat Snatch
1 Hang Squat Clean + Squat Clean & jerk

Metcon
8 Rounds for Time
10 Burpee Box Jumps 24/20″
10 Walking Lunge Steps 185/125lbs
2 Rope Climbs