CF HYBRID POWERLIFTING May 02-08, 2016.

MONDAY MAY 02/16

Motorhead - week 06

WOD

Level 3 - Sport

AM WOD

>>>Pre-Class

A. Complete each round as fast as you can - every 90sec x 4 rounds

- 5 HSPU’s

- 5 T2B

- 5 burpees

**Focus on smooth transitions and perfect reps on each set.

**LV3 Only

B. Power Program

PM WOD

>>>In class

A. Front squat EMOM @ 60%

B. “Handicap”

Complete every 2min x 8 rounds

- 10 DB hang cleans

- 10 DB push press (unbroken)

- 30 DU’s

**DB load 35/60#

**I might be off on time, so first round should take no more than 60-65 sec of work.  If longer cut reps back across the board.  Need rest or you will likely not make it through all 8 rounds.

**With push press - this will give out first, only do an unbroken set up to 10, if you need to stop at 8, just move on. Gotta keep moving.

Level 2 - Fitness

A. Power Program

>>>In class

A. Front squat EMOM @ 60%

B. “Handicap”

Complete every 2min x 8 rounds

- 10 DB hang cleans

- 10 DB push press (unbroken)

- 30 DU’s

**DB load 35/60#

Level 1 - Health

A. Power Program

TUESDAY MAY 03/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds NOT for time - rest as needed between sets;

- 6 tire flips @ moderate load

- 20 sledge hammer swings

>>>In Class

A. “Filthy Fifty”

Complete for time;

- 50 box jumps @ 20/24”

- 50 jumping pull-ups

- 50 KBS @ 16/24kg

- 50 walking lunges

- 50 K2E

- 50 Push press @ 35/45#

- 50 35/45# good mornings

- 50 wall ball @ 14/20#

- 50 burpees

- 50 DU’s

**time cap 35min

>>>Post Class

A. Complete 4 rounds

- 30sec T2B

- Rest 60sec

- 30sec GHD sit-ups (moderate pace)

- Rest 60sec

Level 1 - Health (optional)

A. “Filthy Fifty”

Complete for time;

- 50 box jumps @ 12/18”

- 50 jumping pull-ups

- 50 KBS @ 12/16kg

- 50 walking lunges

- 50 K2E

- 50 Push press @ 35/45#

- 50 35/45# good mornings

- 50 wall ball @ 10/16#

- 50 burpees

- 50 DU’s

**time cap 35min

**Scale to 40-30 reps as if needed.

WEDNESDAY MAY 04/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

A. Power Program

Level 1 - Health

A. Power Program

THURSDAY MAY 05/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

Rest Day

Level 1 - Health (optional)

A. Deadlift 6x4 - light loads

B. “20%”

Complete 3 rounds;

- 10 deadlift @ light load

- 10 push-ups

Rest 2 min

Complete 3 rounds;

- 8 power cleans @ same load as above

- 8 pull-ups or ring rows

Rest 2 min - repeat.

FRIDAY MAY 06/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

AM WOD

>>>Pre-Class

A. Complete EMOM - alternating each minute.

- 10-20’ HS walk

- 6-8 Double KB snatches

**T2W do not do this please.

>>>In Class

A. Skip the bench press.

B. “Calculator”

Complete in partners - every 2 min x 10 rounds.

- 8 24/32kg Russian KBS

- 4 burpees (speed)

- 4 gym length sprints

- tag partner and they repeat.

**focus on speed and max effort work.

PM WOD

A. Power Program

Level 2 - Fitness

A. Power Program

>>>In Class

B. Calculator”

Complete in partners - every 2 min x 10 rounds.

- 8 24/32kg Russian KBS

- 4 burpees (speed)

- 4 gym length sprints

- tag partner and they repeat.

**focus on speed and max effort work.

Level 1 - Health

A. Power Program

SATURDAY MAY 07/16

Motorhead - week 06

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - build freely to max effort in singles

B. Clean and Jerk - build freely to max effort in singles

>>>In Class

A. Back squat 3(80%x3), 70%x8

B. “Cindy Parts”

Complete 5 min AMRAP of;

- 5 pull-ups

- 10 parallel bar dips

- 15 squats

Rest 2min

Complete 5 min AMRAP of;

- 5 ring rows

- 10 push-ups

- 15 lunges

Level 1 - Health (optional)

A. Back squat 3x3 - building, 1x8 (light)

B. “Cindy Parts”

Complete 5 min AMRAP of;

- 5 pull-ups

- 10 parallel bar dips or push-ups

- 15 squats

Rest 2min

Complete 5 min AMRAP of;

- 5 ring rows

- 10 push-ups

- 15 lunges

SUNDAY MAY 08/16

Motorhead - week 06

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. HS practice - coach will cover walk-ups, HS kick-ups, and HS position

B. HS work - choose;

- HSPU EMOM for 10 min (choose logical reps)

- Wall walk-ups 1-2 EMOM

- HS KICK-up and hold - EMOM

C. “OD-220”

Complete 5 rounds for time of;

- 15 d-ball slams

- 15 sit-ups

- 15 Calorie row