As we get ready to start a new year, CFU will be introducing a new phase of programming. On the weekends and Mondays/Fridays there will be two different levels of WOD’s to choose from. On Tuesdays, Wednesdays and Thursdays there are already options for athletes to choose from and by adding 2 levels on the other days, I believe this will help suit everyone’s goals whether it be “Performance/Gains” or “General Fitness”.
This week will be a trial run on how this will work out so please be patient with the process. Thanks!
Strength: 6×2 Behind the Neck Split Jerk @ 80%
Performance WOD
Partner AMRAPS: Both partners working simultaneously until final movement(all reps are combined so you can split accordingly)
8 min AMRAP:
50 burpees
100 sit ups
Then max effort Power Clean and Jerks (155/105)
-3 min rest-
7 min AMRAP:
50 HR push ups
75 T2B
Then max effort Front Squats (155/105)
-3 min rest-
6 min AMRAP:
50 squats
75 Lunges
Then max effort box jump overs (30/24)
*score is total of all max effort movements combined
Fitness WOD
3 Rounds
5 C&J 135/95
10 Burpees
15 Sit-ups
Rest 2 min
2 Rounds
25 HR Push-ups
20 T2B
15 Goblet Squats (53/35)
Rest 2 min
30 overhead walking lunges (25/15 plates)
200m run
20 Box Jumps (24/20)
200m run
10 OHWL (25/15)
200m run
Have an Awesome Monday! 🙂
