Conditioning
4 Rounds of 1:00 on, :15 off
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
3) 11 Burpees to 6″ Target (FX: 9) (RX+: 12)
4) AMRAP Calorie Bike
5-6) Rest
*RX/RX+ Min: 56/44 Calories (Avg 14/11/round)
Cooldown
1:00/1:00 Pigeon Pose
1:00-2:00 Saddle Pose
| Weekly Overview | Events/Classes | |
| Monday | 1RM Squat Clean / Clean Technique | |
| Tuesday | Conditioning Intervals | |
| Wednesday | 1RM / 3RM Push Press | |
| Thursday | Back Squat | |
| Friday | Strict Gymnastics | |
| Saturday | Squad WOD | 7:30 AM Comp WOD |
| Sunday | Strict Press | 8:15 AM Summer Sunrise Yoga |
Strength
Every 2:00, 8 Sets
Squat Clean
1-4) 2 @ 65, 70, 75, 80%
5-8) 1 @ (↑)
*Reset b/t reps
*FX: 3 Reps for all sets; build by feel with no misses
Conditioning
For Time:
200m Run
9 Cleans (135/95)
200m Run
6 Cleans (185/125)
200m Run
3 Cleans (225/155)
*FX: (95/65), (135/95), (155/105)
*RX+: (135/95), (225/155), (275/185)
*Raining Option: 250m Row
*10:00 Cap
Happy Father’s Day to all of the CFR7 Dads!
Strength
Every 3:00, 5 Sets
12-10-8-6-4 Bench Press (↑, from 50-60%)
Superset Accessory (3+ out of 5)
16 Alternating Dumbbell Bicep Curls
Conditioning
AMRAP 12
40 Double Unders (FX: 20 OR Single Unders)
8 Hand Release Push-Ups (FX: Push-Ups)
12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
16 Sit-Ups
Squad WOD
With Partner, Alternate Full Rounds
AMRAP 9
9 Calorie Bike (FX: 6)
6 Burpee Chest to Bar Pull-Ups (FX: B. Pull-Ups)
Rest 3:00
AMRAP 9
9 Calorie Ski (FX: 6)
6 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)
Rest 3:00
AMRAP 9
9 Calorie Row (FX: 6)
6 Burpee Box Jump Overs (24/20) (FX: BB Get Overs)
*Score: Total Reps
Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Power Snatch + 1 Power Snatch (55, 60, 65%)
4-6) 1 Hang Power Snatch + 1 Power Snatch (70-75%)
*Reset b/t reps
Conditioning
3 Rounds for Time:
27 Wall Balls (20/14) (FX: 14/10)
18 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)
9 Power Snatch (115/80) (FX: 75/55) (RX+: 135/95)
*14:00 Cap
