Monday 3/7

AM

16.2 Re Do - did better!

PM

gymnastics - Done

+

A.  Snatch high pull + Hang Snatch from below knee + Snatch with pause 2” off found; 50x2, 60x2, 70x2 - 85#, 105#, 125#

B  Snatch; 70x2, 80x5 singles - 125#, 145#

C  Front Squat; 70x3(3) 80x5 - 155#, 185#

D  2 minute max legless rope climbs - 3 SADLY

rest as needed

9-15-21

cal row

PS, 75

UB CTB pull ups

9:49

Saturday 3/5

Team training! We did all the things!

One of the workouts was

3 guys then 3 girls

1 mile AB
.75 AB
.5 AB
Then 50 MU as a team

Friday 3/4

I did 16.2 and my soul was crushed!

Wednesday 3/2

AM

gymnastics work - Done

+

A Snatch Sqt Press x 5x3 - 55# - 85#

B Good Morning x 8x4 - 85#

C Weighted Pull up - 5 RM - 40#

PM

4 minute run/row holding 12 sec. off 1K tT pace

rest 45 sec.

x4 rounds

Ran!

Tuesday 3/1

AM

A  Hang Power Clean + PJ; 3+1; 50, 60, 70(3) - 115# - 155#

B  Close Grip OHSQ with pause in bottom; x3x3 - 125#/145#/165#

C  RDLx 6-8x3 - 165#

+

15 sec. no push up burpee box jump, 24/20"

30 sec. sprint on true form

rest 2:30

x2

PM

2 rounds

18 cal AB

15 GHD situps

12 PS @ 95#

6 MU

7:48

Monday 2/29

AM

A  Snatch from blocks @ knee; 50x2, 60x2 - 85#, 105#

B  Snatch with pause @ knee; 70x2 - 125#

C  Snatch; 80x3 singles, 85x3 singles - 145#, 155#

D  C&J; 50x1, 60x1, 70x1, 80x1, 85x1 - 115# - 185#

C  BS; 80x5 - 200#

conditioning

50 pull ups - 1:50

rest time = work time

40 cal row - 2:18

rest time = work time

30 strict HSPU - 2:30

rest time = work time

20 DL @ 135 - :25

rest time = work time

1 minute max double under

125

Friday 2/26

AM

16.1

Blegh

PM

A. Sn + OHSQ; 50x2, 60x2, 70x2, 80x2 - 85#, 105#, 125#, 145#

B  Clean with pause 2” off ground; (3 sec.) 50x2, 60x2, 70x2, 80x1 - 115#, 135#, 155#, 175#

C  FS; 70x3, 80x3 - 175#

+

Met con based around 16.1

**we will discuss this based around what 16.1 is

Wednesday 2/23

AM

gymnastics work - Done

+

Muscle Snatch x 5x4

RDL with 3 sec. pause @ knee x5x3

**after each set do 1 high box jump

+

EMOM x 5 minutes

7 kipping HSPU

Done

PM

2 minute row - holding 10 sec. off 1K tT pace

rest 1 minute

x5 rounds

1:58 - 2:01

Tuesday 2/23

A. Power Clean; 50x2, 60x2, 70x2, 80x2 oTM x 5 - 115#, 125#, 145#, 165#

B  S2OH (PP + PJ + SJ) 3/2/1 x 5 sets.. off feel.. phase in dip for PP + PJ - 120-145#

C  BS; 50x5, 60x5, 70x5 - 125#, 155#, 175#

+

8 T2B

8 sec. AB sprint @ max effort

rest 2 minutes

x4

Afternoon

30 sec. PS @ 55#

30 sec. double unders

30 sec. burpees over barbell

rest 5 minutes

30 sec. thruster @ 65#

30 sec. box jump, 20” with step down

30 sec. run

rest 5 minutes

45 sec. aB sprint @ max effort - Ugh

Monday 2/22

AM

gymnastics work - Done

+

A  Sn from pause @ knee; 50x2, 60x2, 70x2 - 85#, 105#, 125#

B  Sn; 70x1, 80x1 - 125#/145#

C  Clean; 70x2 TnG reps EmOm x 5 -155#

+

EmOM x 5 minutes

3-4 UB muscle ups with a good second lock out for each rep

Fun and did with Christina!

Conditioning

20 cal row

15 CTB pull ups

10 DB Hang squat cleans @ 35# per hand

10 dB push jerks @ 35# per hand

x3 rounds

rest 2 minutes bt. rounds

Done and kinda died!

PM

35 minute AB @ 70% of HR

Done

Friday 2/19

AM

Gymnastics work - Done

+

Snatch; 70x1 (EmOmx3) - 125#, 80x1(EmOMx3) - 145#, 85x1(EmOMx3) - 160# went for 180# but missed it behind me!

C&J; 70x1(EmOMx3) - 155#, 80x1(EmOMx3) - 175#, 85x1(EmOMx3) - 185#

FS; 90x1(3) - 200#

+

CFM Team training

16 min AMRAP

15 PS @ 65#

15 burpee box jump

15 CTB

7 CTB shy of 5 rounds

+

35 minute run or row @ HR of 65-70% of max

every 10 minutes do

2 legless rope climbs 

50ft. handstand walk

5 d-ball over shoulder @ 100#

Oops, just did a 35 min AB...didnt even read it HA

Oh well, another time...

Wednesday 2/17

AM

Gymnastics work - Done

+

3 rounds

60ft. heavy farmers walk, 70#

60ft. sled push - heavy

60ft. yoke OH walk

Done

+

45 sec. AB sprint @ max

rest 4 minutes

x3

Done

PM

CFM Team Met con's

Are you fucking kidding me? 13.4/15.5

7 Min Amrap

3 clean and jerk @ 95#

3 T2B

6...

6..

9...

9...

etc.

99 reps

Rest 12 mins

27-21-15-9

Cal row

Thrusters @ 65#

9:01

Slower than last year but felt better. Had some more in the tank.

Tuesday 2/16

AM

Split Jerk  (catch with soft back leg) 50x2, 60x2, 70x2(3), 80x1, 85x1, 90x1, 90+ - 115#, 135#, 155#, 180#, 195#, 205#, 215#, 230# - pr!, miss 240#

Clean lift off; 50x5, 60x5, 70x5, 80x3, 90x2 100x2, 110x2 - From 115# to 225#

BS; 50x5, 60x5, 70x5, 80x5 - 135#, 155#, 175#, 205#

PM

CFM Team Conditioning

5x400m run - Rest 40s - 2:07/2:04/2:04/2:05/2:08

Rest 5 mins

4x400m run - Rest 40s - 2:06/2:05/1:58/1:50

Rest 5 mins

3x400m run - Rest 40s - 1:58/1:59/2:02

Monday 2/15

AM

Gymnastics work - Done

+

Sn with pause @ knee; 50x2, 60x2, 70x2 - 85#, 105#, 125#

Snatch + OHSQ; HS; 80% for 1 sn OTM x 3 - Hit 165# then went to 115#

Front Squat with pause in bottom @ 70-80x3x3 -155#, 165#, 175#

+

reverse hyper x 10-12 @ 35% of BS

6 kipping 6” deficit hSPU

6 minute EmOM

Done. Got hard at the end!

PM

12 minute amrap

5 legless rope climb buy in

then arms the following - 

10 db power snatch @ 55# (5/arm)

10 strict HSPU

10 TnG squat cleans @ 65#

3 rounds + 3 or 4 HSPU barf

+

35 min row

7764m

Saturday 2/13

PS from pause @ mid thigh + BN Sn PP + BN Sn Jerk; 40, 45, 50, 55, 60, 70 (3) - Started at 85# finished at 125#

PS (2 TnG reps) 70-75 - EmOm x 3 - 125# -135#

DL 70-75x5x4.. flat back here - 265# just wanted to die...

alternating db bench press x 10x3

+

Team Training

Teams of 2

100 DU (partner holds front rack @ 95#)

40 HSPU (partner holds DL @ 135#)

20 T2B (partner holds chin over bar)

+

Teams of 3

50 DB box step over holding 35# 

50 Burpee box jump

+

6k row

300m hard

200m recovery

26 ish mins

Friday 2/12

AM

Gymnastics work

+

Snatch; 70x1 (EmOmx5), 80x1(EmOMx5), 85x1(EmOMx5) then another 3 reps from here - Did the metcon before hand so lifting stayed at 70% for all three EMOMs - 125#

C&J; 70x1(EmOMx5), 80x1(EmOMx5), 85x1(EmOMx5) then another 3 reps from here - Again just stayed at 155# for all 3 EMOMs

FS; 80x3x3 - Accidental 185# was suppose to be 175#!

+

CFM Team training

30 min clock

0-10:00

5 rope climbs

15 MU

5 rope climbs

15 MU

8:07

10:00-20:00

27-21-18

Thrusters @ 65#

OHS 

8:25

20:00-30:00

5 rounds

10 burpee bj @ 20"

10 cal row

8:06

Wednesday 2/10

AM

Gymnastics work - Done

+

5 TnG PC

5 TnG HPC

5 TnG FS

60 sec. run @ 105-110% of AT

rest 2 minutes

x3

(weight above is @ 105-115)

PM

8 Min AMRAP

15 DL @ 155#

15 box jump overs @ 24"

15 DL @ 185#

15 box jump overs

15 DL @ 205#

15 box jump overs

AMRAP cals on AB

18 Cals

Rest 10 mins

8 Min AMRAP

25 S2O @ 75#

40 T2B

20 S2O

20 T2B

15 S2O

10 T2B

AMRAP cals on rower

24 Cals

Tuesday 2/9

AM

Split Jerk with pause in dip; (catch with soft back leg) 50x2, 60x2, 70x2(3), 80x1, 85x1, 90x1 - 115#, 135#, 155#, 175#, 185#, 205#

Clean Grip RDL x8x4 @ 80/90/100% of clean - I stayed at 175# here legs were tired from doing the runs first

BS; 80x5x3 - 200# so horrible

+

10 ball slams, 30#

10 squat jumps

10 sec. AB sprint @ max

rest 3:30

x3

Done

PM

3x200m run

3x600m run

3x200m run

3x600m run

Rest 1 min in between reps, rest 5 mins between sets

200m were sprints, took about :46 - :51s

600m took around 3:10 - 3:15

Monday 2/8

Too busy. Couldnt train today :/

Saturday 2/6

I was soooo cranky this day

Saturday

PS from pause @ mid thigh + BN Sn PP + BN Sn Jerk; 40, 45, 50, 55, 60 - Went from 105# - 145#

PS (3 TnG reps) 70 - EmOm x 5 - 125#

Clean RDL @ 90/100/110% x 8 reps

Bench Press x 8x3

+

Team Training

10 worm thrusters

10 synch bar mu

10 worm clean and jerks

10 def HSPU @ 4/2"

+

3 girls/guys

30 T2B each

60 S2O @ 105#

60 D-ball over shoulder @ 100#

60 med ball cleans

Friday 2/5

AM

gymnastics work

+

Snatch; 70x1 (EmOmx5) - 125#, 80x1(EmOMx5) - 145#, 85x1(EmOMx5) - 160# then another 3 reps from here - 165#, 170#, 175# miss

170#

175# miss! NOOOO

C&J; 70x1(EmOMx5) - 155#, 80x1(EmOMx5) - 175#, 85x1(EmOMx5) - 185# then another 3 reps from here...felt so crappy here

BS; 80x5x3

BB row x 8x3

+

CFM Team training

14 min AMRAP

35 DU

7 bar MU

3 HPC @ 155#

3 Squat clean @ 155#

5 + 24 DU

+

25 Burpees

25 Cals AB

25 Burpees

Idk my time but I won

Wednesday 2/3

Gymnastics
30s max HPC 2 95#
30s max burpee over the bar
30s max strict hspu
Round 1 - 22/?/10
Round 2 - 23/13/8
Round 3 - 23/13/6

10 SDHP, 135/95
2 minute row @ 600/500 meters
rest 2 minutes
x3
Done! So happy to get to do this with Amanda and Courtney

rest 5

4 burpee box jump overs, 24/20"
8 Hang power cleans 205/155
21 cal on aB - AFAP
rest 2 minutes
x3
Done

PM
15-12-9-6-3
PS, 115/75
kipping HSPU
T2B
5:19

rest 5 minutes

3 rounds
500m ski erg
20m handstand walk
9ish mins

Tuesday 2/2

AM

Close Grip OHSQ; 5x3 - 125#, 145#, 165#

165#

Split Jerk with pause in dip; (catch with soft back leg) 50x2, 60x2, 70x2(3), 80x2(3) - 125#, 145#, 165#, 185#

185#

Clean lift off - 3 RM with 3 sec. pause @ knee and perfect clean pull form - Just went up to 215# here

BS; 70x3x3 with 5 sec. pause in bottom - 175#

+

1k row @ 95% effort - 3:51

PM

CFM Team Conditioning

Did the 3 rds of 

21 squat cleans @ 95#

21 CTB

21 cals on ski erg

With Christina and got around 16 mins

then did

6 rds of .25 run on True Form

Monday 2/1

AM

gymnastics work - Done!

1 min max cal on rower

1 min max du

1 min max mu

Round 1 - 17/?/8

Round 2 - 16/75/6

Round 3 - 16/65/8

+

Sn with pause @ knee; 50x2, 60x2, 70x2 - 85#, 105#, 125#

Snatch + OHSQ; 70x2, 80x2(3), 85x1(6) - 125#, 145#, 155#

155#

Power Clean (pause below knee for 2 sec.) + PJ; 50x2, 60x2, 70x2, 80x2 - 105#, 135#, 155#, 175#

Front Squat; 2 RM - built to 215#

+

10 minute EmOM

odd = 3 strict deficit HSPU @ 4-6"

even = 15 ball slams @ 20#

Done

PM

27-28-25-21

calorie row 

UB wall ball @ 20#

Not unbroken...13ish mins

rest as needed 

3 rounds

8 bar MU

16 double kb russian swings @ 44# per hand

Around 5 mins

Saturday 1/30

Such a cluster fuck today...

Power Snatch (TnG reps) 50x3, 60x2, 70x2 (EmOM x 4) - 85#, 105#, 125#

3 position power Clean + SJ; 50x2, 60x,2 70 (10) - 105#, 135#, 155#

Cambered bar Good Morning x 10x3

Bench press x 5x3

+

Team Training

Teams of 6 complete

10 worm thrusters

10 sync bar muscle ups

10 worm clean and jerks

10 def hspu @ 2/4"

+

Teams of 3 guys/girls

30 T2B each

60 S2OH at 155/105

60 D-ball over shoulder 100/70

60 med ball cleans 20/14

Friday 1/29

Gymnastics

+

Snatch; 50x2, 60x2, 70x2, 80x2, 85x2, 90x1(3) - 85#, 105#, 125#, 145#, 155#, missed 165# then got it

C&J; 50x2, 60x2, 70x2, 80x2, 85x2, 90x1(3) - 105#, 135#, 155#, 175#, 185#, 200#, just barely missed 205#

Front Squat; 90x1(3) 

+

Team Workout

7 rounds

7 Thrusters @ 135/95

7 PC

7 burpee over the bar

11:02 BEAT THE BOYZZZ

PM

Minute 1 = 12 cal on ski erg

minute 2 = 10 hollow rocks / 10 arch rocks

minute 3 = 12 cal on rower

minute 4 = 10 sec. negative bar MU

x16 minutes

Done 

Negatives are so weird

supplemental work

BB back ext. x 10x3

kb row x 15/side x 2

Wednesday 1/27

Gymnastics - Didnt test today

+

Jerk Recovery x 2 x 10 sets.. building here - Built to 265# and stayed there for a bit

+

7 minutes

Sled push x 60ft. @ 4-5 plates x 3 sets

Hand over hand sled drag x 4-5 plates x 3 sets

Loaded carry @ 150# x 30ft

Done

+

40 sec. aB sprint @ max effort

rest 5 minutes

x2

Done

PM

CFM team training

21 WB @ 14#

15 strict hspu

7 DL @ 205#

Didnt get my time :/

2 rounds

30 T2B

30 CTB

30 cal row

16 ish mins...

Tuesday 1/26

AM

Gymnastics

Kipping MU test - 11

Kipping def HSPU - 14

Snatch pull @ 185 off 2” deficit x 3x4 **with pause @ 2” off ground - Done

PP + PJ; 50x2, 60x2, 70x2, 80x1(every 45 sec. x8) - 105#, 135#, 155#, 175#

Clean RDL @ 80/90/100% of clean x 10 reps - 185#, 200#, 215#

Back Squat @ 70% with 3 sec. pause in bottom x 3x3 - 175#

PM

Team Conditioning work

2 min run/row at 90-100% AT

Rest 2 min in bwt each x3

x4 Rest 5 mins

Done

Monday 1/25

AM

gymnastics work

+

Snatch + OHSQ; 50x2, 60x2, 70x2, 80x2, 85x1(2), 90x1(2), 80x2 - 85#, 105#, 125#, 145#, 155#, 165#

165#

Power Clean from pause above knee + 2” off ground; 50x2, 60x2, 70x2(2), 80x2(2) - 105#, 135#, 155#, 175

FS; 80x3x5 -155#

PM

45 thrusters, 65#

45 HpC, 65#

21 calories on aB

4:36

UGH

rest 10 minutes

10 legless rope climbs

9:15

Saturday 1/23

Snatch from power position; 50x2, 60x2, 70x2, 80x2 - 85#, 105#, 125, 145#

145# went for a walk twice

Power Clean from 3 sec. pause above knee; 50x2, 60x2, 70x2, 80x2 - 115#, 135#, 155#, 175# 

175#

incline Bench press x6x3 - 85#

Reverse hyper x 8-10x3 @ 35% of BS

+

Team Training

Groups of 6 alternate between synch T2B, CTB, and, HSPU

then

20 worm thrusters

15 strict HSPU

20 worm C&J

15 strict HSPU

then

Teams of 3

30 GHD sit ups each

40 HPC @ 205#/135#

20 burpee box jump overs each @ 20"

Friday 1/22

AM 1

Partner workout -

100 DU

80 BJ @ 20"

60 Thrusters @ 65#

40 KB swings @ 35#

20 medball sit up passes @ 14#

7 something mins

AM 2

gymnastics - Done

+

Clean; 50x2, 60x2, 70x2, 80x2(4) - 105#, 135#, 155#, 175#

175#

Jerk; 50x2, 60x2, 70x2, 80x2(4) - 110#, 140#, 160#, 180#

FS; 80x3x4 - 175#

Cambered bar good morning x 10x3 - Done

+

Team throw down

14 min AMRAP

30 DU

25 WB @ 14# to 10'

20 CTB

15 T2B

10 PP @ 75#

3 rounds + 17 DU

PM

20 min EMOM

Min 1 - 10 Cals on rower

Min 2 - 10 Cals on AB

Min 3 - 15 burpees

Min 4 - 50 UB DU

Min 5 - 10 Cals on ski erg

Notes: I dont really like how I need to time stamp at my mother gym, but I guess I have to if its really going to make or break the team. Workouts felt good today. Did way more than I should have but if you want to be the best you have to do what others arent willing to do.