CF HYBRID POWERLIFTING - April 04-10, 2016

MONDAY April 04/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Power program

B. Complete NOT for time;

- 30 HSPU’s

- 30 Strict pull-ups

**All in doubles (rest as needed), walk through this and just get the work done

**Lv3 Only

>>>In Class

A. Skip front squats and join only B.

B. “Row Boat”

Partner 1 - row 400m

Partner 2 - row 400m

Partner 3 - row 400m

Partner 1 - row 300m

Partner 2 - row 300m

Partner 3 - row 300m

Partner 1 - row 200m

Partner 2 - row 200m

Partner 3 - row 200m

Partner 1 - row 100m

Partner 2 - row 100m

Partner 3 - row 100m

Partner 1 - row 200m

Partner 2 - row 200m

Partner 3 - row 200m

Partner 1 - row 300m

Partner 2 - row 300m

Partner 3 - row 300m

Partner 1 - row 400m

Partner 2 - row 400m

Partner 3 - row 400m

**This can also be done in partners rather than groups.

Level 1 - Health

A. Power Program


TUESDAY April 05/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport (optional)

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health (optional)

A. “Cindy” - Benchmark

AMRAP in 20 min of;

- 5 pull-ups or ring rows

- 10 push-ups

- 15 squats

>>>Post-Class (optional)

A. DB weighted sit-ups 4x15

**hold DB in hands,  brace feet if required, and hold DB overhead throughout.


WEDNESDAY April 06/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Double KB swing + Clean + snatch 5x5+5+5 @ manageable weight, build and play with loads

B. Power Program

C. DB weighted sit-ups 4x15

**hold DB in hands,  brace feet if required, and hold DB overhead throughout.

Level 1 - Health & Elements

A. Power Program


THURSDAY April 07/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 8 rounds - EMOM

- 1, 2, 3, or 4 Ring MU’s (unbroken for all rounds)

- 12-20 HS shoulder taps or 20’ HS walking

>>>In Class

A. Sumo clean grip deadlifts 5(50%x5)

B. “iTunes”

Complete for time;

2 rounds of;

- 30 wall balls @ 14/20#

- 100 DU’s

Then complete 3 rounds of;

- 20 air squats

- 10 burpees

Then complete 4 rounds of;

- 10 air squats

- 5 burpees

Level 1 - Health (optional)

A. Deadlift 2x4, 2x3, 1x1 - building throughout

B. “iTunes”

Complete for time;

2 rounds of;

- 30 wall balls

- 100 DU’s

Then complete 3 rounds of;

- 20 air squats

- 10 burpees

Then complete 4 rounds of;

- 10 air squats

- 5 burpees


FRIDAY April 08/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Power Program

>>>In Class

A. Skip bench and only do B.

B. “Isoflex”

Complete with a partner for time;

- 100 calorie row (buy in as a team)

- 150 box jumps

- 150 KBS @ 16/24kg

- 150 Ring dips

- 150 KBS @ 16/24kg

- 150 box jumps 20/24”

**break up however you want - just get the work done.

Level 1 - Health

A. Power Program


SATURDAY April 09/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6 sets of 2 (75-85%)

B. Clean and jerk 5 sets of 2 (75-85%)

**Shoot for ideal speed and technique on all sets, move up and down within 75-85%, you may do all at 75% or all at 85%, but feel free to move around to suit energy levels and fatigue of the day

>>>In Class

A. Back squat 3(75%x5), 2(77.5%x4), 2(80%x3)

B. “Duracell”

Complete in partners - AMRAP in 14min;

- 10 alt DB snatches @ heavy load

- 4 gym length sprints

**Alternate with partner.

Level 1 - Health (optional)

A. Back squat 3x5, 2x4, 2x3

**7Days - 5x5 - building

B. “Duracell”

Complete in partners - AMRAP in 14min;

- 10 alt DB snatches @ heavy load

- 4 gym length sprints

**Alternate with partner


SUNDAY April 10/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health (optional)

A. TGU - max effort single each arm - 12 minutes

B. “Laser”

AMRAP in 10min

- DB thruster @ moderate load

- Pull-ups or ring rows

1.2.3.4.5.6.7….