WODS

Another fully packed CCF Super Saturday to help you earn your rest tomorrow! Today's program: - CCF Barbell (Program in CCF Performance) - Class (program below) - CCF Skill Saturday: ROPE CLIMB TECHNIQUE!
  • A. The 440:
    With a Partner, 20-18-16.... 6-4-2 reps For Time of:
    - Toes To Bar
    - Dumbbell Snatches (22.5/15kg)
    - Wall Balls
    - Ski
    - Bike
    - Row Erg Cals
Another fully packed CCF Super Saturday to help you earn your rest tomorrow! Today's program: - CCF Barbell (Program below) - Class (program in CCF Fitness) - CCF Skill Saturday: ROPE CLIMB TECHNIQUE!
  • A. CCF Official Clean & Jerk Warm Up:
    3 sets to "Heavy":
    - CCF Official Clean & Jerk Warm Up
  • B. Clean and Front Squat:
    Build to Heavy:
    - 1 High Hang Squat Clean
    - 2 Front Squat
    - 1 Jerk
  • C. Clean Pull Complex:
    5 sets @ 100-110% of 1RM Clean (from riser):
    - 1 Clean Lift Off
    - 1 Clean Pause Pull
    - 1 Hang Clean Pull
A-C coached in our CCF Barbell Club as usual. If you feel that rope climb technique needs some attention, then the CCF Skill Saturday is for you!
  • A. CCF Official Clean & Jerk Warm Up:
    3 sets to "Heavy":
    - CCF Official Clean & Jerk Warm Up
  • B. Clean and Front Squat:
    Build to Heavy:
    - 1 High Hang Squat Clean
    - 2 Front Squat
    - 1 Jerk
  • C. Clean Pull Complex:
    5 sets @ 100-110% of 1RM Clean (from riser):
    - 1 Clean Lift Off
    - 1 Clean Pause Pull
    - 1 Hang Clean Pull
  • D. "The 440":
    With a Partner, 20-18-16.... 6-4-2 reps For Time of:
    - Toes to Bar
    - Dumbbell Snatches (22.5/15kg)
    - Wall Balls
    - Ski
    - Bike
    - Row Erg Cals
  • A. HERO WOD: SGT WYT:
    - For Total Time:
    8 Rounds of:
    - 36 Double Unders
    - 3 Burpee Chest To Bar Pull Ups,
    THEN 1 Round of:
    - 13 Bear Complex* (34/24kg),
    - 20 Lateral Burpees,
    - 19 Bear Complex* (34/24kg)
    [CAP20min
    *1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press (squat clean thruster + back thruster allowed)
  • A. HERO WOD: "SGT WYT":
    For Total Time:
    - 8 Rounds of 36 Double Unders
    - 3 Burpee Chest To Bar Pull Ups,
    THEN 1 Round of:
    - 13 Bear Complex* (52/34kg)
    - 20 Lateral Burpees
    - 19 Bear Complex* (52/34kg)
    [CAP20min]

    **1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press (squat clean thruster + back thruster allowed)
  • A. Power Snatch:
    15min to establish:
    - 1RM Power Snatch
  • B. HERO WOD: "SGT WYT":
    For Total Time:
    - 8 Rounds of 36 Double Unders
    - 3 Burpee Chest To Bar Pull Ups,
    THEN 1 Round of:
    - 13 Bear Complex* (52/34kg)
    - 20 Lateral Burpees
    - 19 Bear Complex* (52/34kg)
    [CAP20min]

    *1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press (squat clean thruster + back thruster allowed)
  • A. Skill Thursday, Ring Complex:
    6 Rounds of "Ring Complex":
    - 1 L-hang
    - 1 Skin the Cat
    - 10s German Hang
    - 1 Inverted Hang
    - 1 Back/Front Lever (alternate each round, and work with tucked variations if needed)
  • B. Full Tilt:
    21min EMOM - alternating:
    - Assault Bike
    - 10m Shuttle Runs
    - Med Ball Ab-Mat Sit Ups
    *total reps is score
  • A. Skill Thursday, 6 Rounds of "Ring Complex"::
    6 Rounds :
    - 1 L-hang
    - 1 Skin the Cat
    - 10s German Hang
    - 1 Inverted Hang
    - 1 Back/Front Lever (alternate each round, and work with tucked variations if needed)
  • B. Full Tilt:
    21min EMOM - alternating:
    - Assault Bike
    - 10m Shuttle Runs
    - GHD Sit Ups
    *total reps is score
Want progress? Easy: Check what you did for 3RM Press last week and do more for 2RM today! And then a cool KB-Complex WOD to test how smoothly you can hang with the Russian steel!
  • A. Strict Press:
    In 10min from empty bar:
    - Built to 2RM Strict Press
  • B. Kettlebell Flow:
    3 Rounds for time @24/16kg:
    - 5 left arm/5 right arm Kettlebell Hang Cluster
    - 10 left arm/10 right arm Kettlebell Front Rack Lunges
    - 15 Goblet Squats
    *any break = 20 Air Squats
  • After Party. 30 Days of 30 Calories - Day 22:
    30 Calorie Ski Erg @ Steady Recovery Pace
Want progress? Easy: Check what you did for 3RM Press last week and do more for 2RM today! And then a cool KB-Complex WOD to test how smoothly you can hang with the Russian steel!
  • A. Strict Press:
    In 10min from empty bar:
    - Built to 2RM Strict Press
  • B. Kettle Bell Performance Flow:
    3 RFT @ 32/24kg:
    - 5/5 Kettlebell Hang Cluster
    - 10/10 Kettlebell Front Rack Lunges
    - 15 Goblet Squats
    *any break = 20 Air Squats
  • After Party. 30 Days of 30 Calories - Day 22:
    30 Calorie Ski Erg at steady Cool Down pace.
  • Barbell 1: 2 Position Power Clean:
    EMOM7 - 2pos Power Clean @ 75-85% of 1RM:
    - 1 Hang
    - 1 Low Hang (midshin)
    - 1 Split Jerk
    *NO Misses, load accordingly
  • Barbell 2. Snatch High/Chinese Pull:
    5x2 @ 100% of 1RM:
    - Snatch High/Chinese Pull
  • Barbell 3. Front Squats:
    E90s x5:
    - 2 Front Squat @ 75%
  • A. Strict Press:
    In 10min from empty bar:
    - Built to 2RM Strict Press
  • B. Kettle Bell Performance Flow:
    3 RFT @ 32/24kg:
    - 5/5 Kettlebell Hang Cluster
    - 10/10 Kettlebell Front Rack Lunges
    - 15 Goblet Squats
    *any break = 20 Air Squats
Week 2 of a mini "cycle" to bullet proof our backs with PERFECT form tempo lifts, plus a fun partner WOD where the rest should be long enough for us to go all out!
  • A. Deadlift:
    E2MOM x5, build to:
    - 3RM Deadlift @ 3X12-tempo (3s down, touch and go, 1s up, 2s pause at top)
  • B. The Led Race:
    3 Rounds Each - Partner 1 finishes a full round and then Partner 2 etc:
    - 21/15 Cal Row
    - 15 Burpees Over Rower
    - 9 KBS (32/24kg)
    [CAP: 18min]
  • After Party. 30 Days of 30 Calories - Day 21:
    30 Cal Assault Bike - Legs only.
Week 2 of a mini "cycle" to bullet proof our backs with PERFECT form tempo lifts, plus a fun partner WOD where the rest should be long enough for us to go all out!
  • A. Deadlift:
    E2MOM x5, build to:
    - 3RM Deadlift @ 3X12-tempo
  • B. The Heavy Led Race:
    3 Rounds Each - Partner 1 finishes a full round and then Partner 2 etc:
    - 21/15 Cal Row
    - 15 Burpees Over Rower
    - 9 KBS (40/28kg)
    [CAP: 18min]
  • After Party. 30 Days of 30 Calories - Day 21:
    30 Calorie Assault Bike - Legs only.
  • A. Deadlift:
    E2MOM x5, build to:
    - 3RM Deadlift @ 3X12-tempo
  • B. The Heavy Led Race:
    3 Rounds Each - Partner 1 does one full round and then Partner 2 etc:
    - 21/15 Cal Row
    - 15 Burpees Over Rower
    - 9 KBS (40/28kg)
    [CAP: 18min]
  • After Party. 30 Days of 30 Calories - Day 21:
    30 Calorie Assault Bike - Legs Only.
  • A1. "Cinco de Mayo MAP #1":
    5min AMRAP @ 85%:
    - 5 Toes To Bar
    - 10 Wall Balls (20/14lbs)
    REST 2min to A2
  • A2. "Cinco de Mayo MAP #2":
    5min AMRAP @ 85%:
    - 10/7 Cal Assult Bike
    - 10 Alternating DB-Snatches (22.5/15kg)
    REST 2min to A3
  • A3. "Cinco de Mayo MAP #3":
    5min AMRAP @ 85%:
    - 25 Double Unders
    - 5 Handstand Push Ups or Hand Release Push Ups
  • A1. "Cinco de Mayo MAP #1":
    5min AMRAP @ 85%:
    - 5 Bar Muscle Ups
    - 10 Wall Balls (20/14lbs)
    REST 2min to A2
  • A2. "Cinco de Mayo MAP #2":
    5min AMRAP @ 85%:
    - 10/7 Cal Assult Bike
    - 10 Alternating DB-Snatches (32/20kg)
    REST 2min to A3
  • A3. "Cinco de Mayo MAP #3":
    5min AMRAP @ 85%:
    - 50 Double Unders
    - 10 Handstand Push Ups
  • Barbell 1. 2 Position Snatch:
    EMOM7 - 2pos Snatch @ 75-85% of 1RM:
    - 1 High Hang
    - 1 Low Hang (midshin) Snatch
    *NO Misses, load accordingly
  • Barbell 2. Snatch Balance:
    E2MOM x5 to 2RM:
    - Snatch Balance
  • Barbell 3. Back Squat:
    E90s x 5:
    - 2 Back Squat @ 75%
    *goal is speed
  • A1. "Cinco de Mayo MAP #1":
    5min AMRAP @ 85%:
    - 5 Bar Muscle Ups
    - 10 Wall Balls (20/14lbs)
    *REST 2min to A2
  • A2. "Cinco de Mayo MAP #2":
    5min AMRAP @ 85%:
    - 10/7 Cal Assult Bike
    - 10 Alternating DB-Snatches (32/20kg)
    *REST 2min to A3
  • A3. "Cinco de Mayo MAP #3":
    5min AMRAP @ 85%:
    - 50 Double Unders
    - 10 Handstand Push Ups
  • A. The Gladiators:
    In teams of 4 - 5, 3 Round For Time:
    - 50 Cal Ski Erg
    - 40 Worm Thrusters
    - 30 D-Ball Cleans
    - 20m D-Ball Bear Hug Hold Lunges
    - 100 Double Unders
  • A. CCF Official Snatch Warm Up:
    3 sets to "Heavy":
    - CCF Official Snatch Warm Up
  • B. Snatch Grip Push Press & Over Head Squat:
    E2MOM x 6 - Build to Heavy:
    - 3 Snatch Grip Push Press
    - 2 Over Head Squat with 3s pause in bottom
  • C. Snatch Pull Complex:
    5 sets @ 100-110% of 1RM Snatch (from riser):
    - 1 Snatch Lift Off
    - 1 Snatch Pause Pull
    - 1 Hang Snatch Pull
  • A. CCF Official Snatch Warm Up:
    3 sets to "Heavy":
    - CCF Official Snatch Warm Up
  • B. Snatch Grip Push Press & Over Head Squat:
    E2MOM x 6 - Build to Heavy:
    - 3 Snatch Grip Push Press
    - 2 Over Head Squat with 3s pause in bottom
  • C. Snatch Pull Complex:
    5 sets @ 100-110% of 1RM Snatch (from riser):
    - 1 Snatch Lift Off
    - 1 Snatch Pause Pull
    - 1 Hang Snatch Pull
  • D. The Gladiators:
    In teams of 4 - 5, 3 Round For Time:
    - 50 Cal Ski Erg
    - 40 Worm Thrusters
    - 30 D-Ball Cleans
    - 20m D-Ball Bear Hug Hold Lunges
    - 100 Double Unders
We are taking Firebreather's Friday up a notch and from now we will be doing a Hero WOD every Friday! We will, as usual, have various options based on your capabilities.
  • A. Clean:
    Build to Heavy:
    - 1 Hang Power Clean
    - 1 Hang Squat Clean
  • After Party: 30 Days of 30 Calories, Day 17:
    For Time:
    - 30 Cal Assault Bike Arms Only
  • B. HERO-WOD "D.T." Fitness Version:
    5 Rounds For Time:
    - 12 Deadlift
    - 9 Hang Power Clean
    - 6 Push Jerk (52/34kg)
    [CAP: 12min]
  • A. Cleans:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
  • B. HERO-WOD "D.T.":
    5 Rounds For Time:
    - 12 Deadlift
    - 9 Hang Power Clean
    - 6 Push Jerk (70/48kg)
    [CAP:12]
  • After Party: 30 Days of 30 Calories, Day 17:
    For Time:
    - 30 Cal Assault Bike Arms Only
  • After Party: 30 Days of 30 Calories, Day 17:
    For Time:
    - 30 Cal Assault Bike Arms Only
  • A. Strict Ring Muscle Ups:
    E2MOM x 6:
    - Max Strict Ring Muscle Ups
  • B. Cleans:
    Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
  • C. HERO-WOD "D.T.":
    5 Rounds For Time:
    - 12 Deadlift
    - 9 Hang Power Clean
    - 6 Push Jerk (70/48kg)
    [CAP: 12]
  • A. Bar Front Levers:
    Skill Thursday:
    - Bar Front Levers
  • B. Functional Fitness Robots:
    3 Rounds for Time, start a new Round every 10min:
    - 50/35 Cal Assault Bike
    - 40m 1-arm OH/1-arm Front Rack Carry (2x 22.5/15kg - swop every 10m)
    -20 Pull Ups
    [Each Round has an 8min CAP]
  • After Party: 30 Days of 30 Calories, Day 16:
    30 Cal Row, damper 1 and stroke rate below 20
  • A. Bar Front Levers:
    Skill Thursday:
    - Bar Front Levers
  • B. Functional Performance Robots:
    3 Rounds for Time, start a new Round every 10min:
    - 50/35 Cal Assault Bike
    - 40m 1-arm OH/1-arm Front Rack Carry (2x 22.5/15kg - swop every 10m)
    -20 Pull Ups
    [Each Round has an 8min CAP]
  • After Party: 30 Days of 30 Calories, Day 16:
    30 Cal Row, damper 1 and stroke rate below 20
  • A. Deadlift:
    E90s x5 sets alternating with A2, Build to 5RM:
    - Tempo Deadlift (3X12-tempo)
    [Deadlift on 0:00/03:00/06:00/09:00/12:00]
  • A2. Strict Press:
    E90s x 5 sets alternating with A1, Build to 3RM:
    - Strict Press
    [Press on 1:30/4:30/7:30/10:30/13:30]
  • B. Ping Pong:
    EMOM10 - alternating:
    1. Burpee Box Jumps (60/50cm)
    2. Med Ball Cleans (20/14lbs)
  • After Party: 30 Days of 30 Calories, Day 15:
    At cool down pace:
    - 30 Cal Assault Bike
    *Swop between legs and arms only every 5 cal
  • A1. Deadlift:
    E90s x6 sets alternating with A2) Build to:
    - 5RM Tempo Deadlift (3X12-tempo)
  • A2. Strict Press:
    E90s x 6 sets alternating with A1, Build to 3RM:
    - Strict Press
  • B. Ping Pong:
    EMOM10 - alternating:
    1. Burpee Box Jumps (60/50cm)
    2. Med Ball Cleans (30/20kg)
  • After Party: 30 Days of 30 Calories, Day 15:
    At a cool down pace:
    - 30 Cal Assault Bike
    *Swop between legs and arms only every 5 cal
  • Barbell 1. 3 Position Power Clean:
    EMOM7 - 3pos Power Clean @ 70-80% of 1RM:
    - 1 High Hang
    - 1 Hang
    - 1 Low Hang (midshin)
    - 1 Split Jerk
    NO Misses, load accordingly
  • Barbell 2. Snatch High/Chinese Pull:
    5x3 @ 90% of 1RM
    - Snatch High/Chinese Pull
  • Barbell 3. Front Squat:
    E90s x5:
    - 1 Front Squat @ 80%
  • A1. Deadlift:
    E90s x6 sets alternating with A2) Build to:
    - 5RM Tempo Deadlift (3X12-tempo)
  • A2. Strict Press:
    E90s x 6 sets alternating with A1, Build to 3RM:
    - Strict Press
  • B. Ping Pong:
    EMOM10 - alternating:
    1. Burpee Box Jumps (60/50cm)
    2. Med Ball Cleans (30/20kg)
  • After Party: 30 Days of 30 Calories, Day 15:
    At a cool down pace:
    - 30 Cal Assault Bike
    *Swop between legs and arms only every 5 cal