Wednesday

A) EMOTM x 20
(1) TTB
(2) Box Jumps 24/20/20
NOTE: 15 Box Jumps Max

B) 3 Rounds - 3 Minute AMRAP - 1 Minute Rest after each Round
3 Power Snatch 52/34/29kg
6 Push Ups
9 Air Squats

Attack each one of these intervals all out.  At the start of each new interval start over at Power Snatch.

TUESDAY

A little 101 on the weekly focus. I'm sure everyone's starting to love wall balls after last weeks focus, if not then double whatEver you done last week. The trick is to maintain an element of volume even though a brand new focus is upon us again this week. Work it into your schedule SOMEHOW. Eg: We squat like ALL the time so what better way to warm up a squat than Wall Balls. If you are really struggling with them, you don't have to always use the requested weighted ball & height. Try using a lighter ball for say max reps. Or if your coordination is limiting, then lower your target height & work on consistency of reps etc etc. The biggest mistake of all though would be, discarding them because you perfected them last week & feel they're no longer a priority. That will 100% bite you in the ass at some point. So like any fine machine, it needs to be kept oiled.
WEEKLY OPTIONAL FOCUS
Toes To Bar x 75
Tabata Row
*If you attend CFP twice a week, then perform Tabata Row at least Once. If your an Unlimited Athlete then 2 Tabata Row sessions is your MINIMUM



(A) Push Press: 5-5-5
Warm-up as needed. Look to establish a 5RM Push Press. Rest 2 minutes between sets.


(B) Mobilise & prep for part (C) when you have finished mobilising, MOBILISE EVEN MORE


(C) "Diane”- 21-15-9 (10min Cap, Scale accordingly)
Deadlifts: 102/70/55
HSPU (Games Standard)
NOTE: Scale option for HSPU is 2 mats Max or seated strict Dbell press.
Sit on floor with feet out in front of you


(D) Mobilise again.
Any additional time, refer to weekly focus or work a needed skill

Monday Public Holiday

Open Box today from 9.30 - 11.00.

No 6.00pm or 7.00pm class tonight.

FRIDAY

(A) JERK COMPLEX: 1-1-1-1-1-1
1 Jerk Complex consists of
1xPush Press + 1xPush Jerk + 1xSplit Jerk.
Rest no more than 90 seconds between sets.

(B) 6min AMRAP:
5 x Full Clean into Thruster: 40/30/25kg
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

REST 3min

3min AMRAP
5 x Full Clean into Thruster: 40/30/25kg
10 x HR Push-ups
15 x KB Swings - 24/16/16kg





HAPPY BIRTHDAY CHOOKS

THURSDAY

(A) Sumo Deadlift: 5-3-1-3-5

(B) 4 Rnds - relay style.
Teams of two
7 x Power Snatches: 43/30
7 x OHS: 43/30
400m Run
Each Athlete will complete four rounds. One athlete starts. Once they complete the barbell work and run the other athlete can start. Once both athlete have complete a round, that equals one full "Team" round. Complete four "team" rounds for time.

NOTE: If doing this WOD as an individual, Recover 1min between rounds

Sometimes you have to think outside the square.  Athlete X (she will remain nameless) struggles with Double Under's, her left foot kicks forward and catches EVERY time. After watching this happen day after day I decided I was going to gaffa tape her feet together.  What happened? Double Under's is what happened.  Yahoo! Good work Athlete X!!  Note: We did practice just jumping without a rope to make sure and Athlete X was comfortable before the Double Under attempts.