210912 - Week Preview

Thanks to everyone who came to the 5k burden walk this Saturday. It’s always a heart warming event and yet breaks my heart all at the same time! Mark your calendars for next year!

BUTI YOGA & MIMOSAS
This Saturday with Yogi Sarah at 10am!
Invite your friends and family to this fun event!
Only $15 gets you into class and refreshments/baked goods after!

MONDAY
(GOAL = 5th Round - of 30 reps)
Simple way to start the week! Easy complex from the rack followed by a couplet workout!
Let’s kick Monday’s butt!

STRENGTH -
15 minutes to build to a heavy single…
(about 1-2 minutes between each complex)
Front Squat - Push Press - Thruster

WOD -
AMRAP 12:
6 Wallballs 20/14
6 Lateral Burpees
(Add 6 Reps in each round)

TUESDAY
(GOAL = NO SCORE DAY!)
Hitting some fun bench press then working with a couple of moves we never work on such as pistols and the Echo Bike! No score but push yourself in your cardio and skills without the pressure of a score!

STRENGTH - Bench Press
Warm up in sets of 4 to 60%
then… 4x4
Warm up in sets of 2 to 80%
then… 4x2

WOD - Tabata (:20 on/:10 off) x 8 Rounds
Echo Bike or Ski Erg
DB Box Step Overs (A: Pistols)
Row
Weighted Sit Ups (A: GHD Sit Ups)

WEDNESDAY
(GOAL = 10-15 per round for 40-60 total)
Next Friday (depending on the weather) we will be doing a workout called 50/50/30. It’s a long time tradition at CCCF! It includes heavy cleans and jerk and sprinting! Which is why today is a perfect day to start practicing for it!

WOD -
4 Rounds
(3 minutes of work / 1 minute of rest)
2 Rope Climbs
8 Shoulder to Overhead 135/95
MAX HAND RELEASE PUSH UPS

STRENGTH -
Plate Ground to Overhead Ladder

THURSDAY
(GOAL = Under 10 minutes)
Last Friday we did a similar format for Power Cleans with an EMOM and lots of people rocked it so I thought that we should give it a try with snatches but a little longer of a round.
Today would be an awesome day to test your DU and incorporate some T2B!

STRENGTH - Snatch
Every 90 seconds for 10 Rounds
(1-5) 3 Snatches
(5-10) 1 Snatch

WOD - FOR TIME
(E2MOM: 20 DU)
2 Rounds
20 Toes to Bar
20 Overhead Squats 95/65

FRIDAY
(GOAL = 7+ Rounds)
This one should be fast and fun! Lots of rounds in the time frame! Let’s kick off the weekend with a bang!

HERO WOD - ”RANKEL”
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

AMRAP 20:
6 Deadlifts 225/155
7 Burpee Pull Ups
10 KB Swings
200m Run