Daily Workouts
10:00 AMRAP
5 Front Squats (155/105)
10 Toes to bar
30 Double-unders
5:00 EMOM:
Pull-ups
*We will do a 5:00 Pull-up EMOM every week for the next several weeks leading up to the Open. Start simple today and we'll add a rep or two each week.
3 Rounds for time
800m Run
25 KB Swings (53/35)
25 Burpees
2 Rounds on a 10:00 Timer
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
10-20-30-40-50 rep rounds for time
Reverse Lunges
Calorie Echo Bike
5 Sets:
8 Pause Goblet Squats
10/10 Flat Bench DB Row
5 Sets:
8 Z Press
10/10 Single Leg Deadlifts
3 Sets:
1:00 Hollow Body PVC Pull-downs
50-40-30-20-10 Reps for time
Sit-ups
Double-unders
Calorie Row
"Tabata This"
Plank Plate Slides
Squat Static Hold
Chin over bar Hold
Front Scale
Back Scale
Bike
*1:00 Rest Between Movements
The Tabata interval is :20 of work followed by :10 if rest for 8 rounds (4 minutes at each movement). Rest an additional 1:00 between each movement. Total Workout time: 29 minutes
12:00 AMRAP
5 Strict Pull-ups
10 Calorie Echo Bike
25 Double-unders OR 50 Single skips
CFV CHAMPIONSHIP EVENT 6
FULL GEAR OPTION
15:00 AMRAP
2-4-6-8-10... Rep Rounds of:
DB Box Step-Overs
DB Devil's Press
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LIMITED GEAR OPTION
15:00 AMRAP
2-4-6-8-10... Rep Rounds of:
DB Hang Power Cleans
DB Lunges
DB Thrusters
CFV CHAMPIONSHIP EVENT 5
In 15:00, Complete:
60/90/120 Toes to Bar
3 Rep Max Front Squat
3 Rep Max Bench Press
Toes to bar must be completed before the front squat. Front squat must be completed before the bench press.
CFV CHAMPIONSHIP EVENT 3 & 4
1.5 Mile Run Each (3 Miles Combined)
Max Handstand Walk
CFV CHAMPIONSHIP EVENT 2
*These are partner workouts. Individual version will be available.
FULL GEAR OPTION
For total time:
Partner 1:
21-15-9
Snatches
Pull-ups (C2B)
Partner 2:
21-15-9
Snatches
Pull-ups (C2B)
Both partners together:
9-15-21
Bar Muscle Ups
Snatches
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LIMITED GEAR OPTION
8:00 AMRAP
20 DB Snatch
40 Double Unders/Single Unders (Scaled)
Both athletes complete the AMRAP. Score is total combined reps.
CFV Championship Event 1
*These are partner workouts. Individual option will be available.
FULL GEAR OPTION
20:00 AMRAP
10 Deadlifts
15 Wall Balls
20 Bar Facing Burpees
+
Max Calorie Row
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LIMITED GEAR OPTION
20:00 AMRAP
10 DB Deadlifts + Plank Hold
15 DB Squats + Plank Hold
20 Burpees + Farmer's Hold
CFV Championship Open Gym
Block 1: 7:00 - 9:30
Block 2: 9:30 - Noon
Block 3: Noon - 2:30
Block 4: 2:30 - 5:00
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LIMITED GEAR OPTION
4 rounds not for time
200m Farmer's Carry
1:00 Plank
1:00 DB/KB Strict Press
1:00 DB/KB Rows
FULL GEAR OPTION
3 Rounds for time
10 Clean & Jerks (135/95)
50 Double-unders
30 Calorie Row
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LIMITED GEAR OPTION
3 Rounds for time
20 DB Hang clean & jerks
50 Double-unders
400m Run
FULL GEAR OPTION
20:00 EMOM
A. Bench Press, 5 reps
B. 10 Single Leg Deadlifts (Left)
C. 10 Single Leg Deadlifts (Right)
D. 15 V-ups
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LIMITED GEAR OPTION
20:00 EMOM
A. 10-20 Push-ups
B. 10 Single Leg Deadlifts (Left)
C. 10 Single Leg Deadlifts (Right)
D. 15 V-ups
FULL GEAR OPTION
1. 10:00 AMRAP
50 Wall balls
50/40 Calorie Echo bike
2. Front Squat
5 x 2 (build)
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LIMITED GEAR OPTION
1. Single Leg Strength Work:
Reverse Lunge to Pistol Progression
Start at 1 and progress as you're able.
5-7 sets of 10 reps in total
1. Reverse Lunge
2. Reverse Lunge + Plantar Flexion
3. Reverse Lunge + Back Foot Raise
4. Pistol with back foot behind front foot
5. Pistol with back on front foot
6. Pistol 2 feet down + 1 foot up
7. Pistol
2. 6 Sets (12:00):
:30 DB Squats
:30 Hollow Hold
:30 DB Lunges
:30 Flutter Kicks
FULL GEAR OPTION
1. 21-15-9 Reps for time
KB Swings (70/53)
Burpees
2. 15:00 EMOM
Minutes 1-5: 4 Power Snatches
Minutes 6-10: 3 Power Snatches
Minutes 11-15: 2 Power Snatches
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LIMITED GEAR OPTION
1. 30-20-10 Reps for Time
DB Snatches (or KB Swings)
Burpees
2. 10:00 Handstand/Handstand Push-up Practice
FULL GEAR OPTION
3 Rounds for time
500m Row
15 Squat cleans (135/95)
20 Pull-ups (C2B)
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LIMITED GEAR OPTION
On an 20:00 Running Clock:
8:00 AMRAP
10 DB/KB Push Press (5 per side)
20 DB/KB Rows (10 per side)
2:00 Rest
10:00 Core Finisher
2 Rounds
:40 on / :20 off
Windshield Wipers
Cross Body Mountain Climbers
V-Sit Slides
Plank (on forearms)
Hollow Hold
"ANNIE"
50-40-30-20-10 Reps for Time
Double Unders
Sit-Ups
"Bert"
For Time
50 burpees
100 push-ups
150 walking lunges
200 squats
150 walking lunges
100 push-ups
50 burpees
Run 400m between each movement.
Meet at Hudson's Bay Track at 10:00 AM
FULL GEAR OPTION
4:00 AMRAP
5 Power Cleans (50% 1RM)
7 Toes to bar
4:00 Rest
4:00 AMRAP
3 Power Cleans (70% 1RM)
5 Toes to bar
4:00 Rest
4:00 AMRAP
1 Power Clean (90% 1RM)
3 Toes to bar
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LIMITED GEAR OPTION
10:00 AMRAP
2-4-6-8-10... rep rounds of
DB Hang Snatches or KB Swings
V-ups
FULL GEAR OPTION
5 Rounds for reps
1:00 Strict Pull-ups
1:00 Box Jumps (30"/24")
1:00 Bike (calories)
1:00 Rest
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LIMITED GEAR OPTION
5 Rounds for Reps
1:00 Box Jumps or Broad Jumps
1:00 Strict Pull-ups or DB Rows
1:00 Down ups
1:00 Rest
FULL GEAR OPTION
10 Sets (not for time)
5 Deadlifts (build)
5 Strict Handstand Push-ups
:20 PVC Hollow Pull-overs
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LIMITED GEAR OPTION
10 Sets (not for time)
5/5 Single Leg Deadlifts
5 Strict Handstand Push-ups
:20 Hollow Rocks/hold