Announcements

Performance – Fine Tune Phase Week 1 of 3
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
*Total rounds recorded

Foundations
Skill
Snatch

A. Snatch x3x6
B. Step ups x8/ea legx 3

then…
6 Rounds
100m Run
8 Box Jumps
8 Head Cutters
Rest 1 min

“You find that you have peace of mind and can enjoy yourself, get more sleep, and rest when you know that it was a one hundred percent effort that you gave–win or lose.” – Gordie Howe

Performance – Fine Tune Phase Week 1 of 3
A.
20:00 Alt. EMOM
Even: Dips 4
Odd: Pull-ups 4
*add weight to either exercise as needed, goal is unbroken for all sets

B.
4 Rounds
:30 Max Burpee Box Jump @ 20”, 16”
Rest 2:30
:30 Max Row for Cals
Rest 2:30
*Total Cals, and BBJ recorded

Foundations
Skill
Push Press

A. Push Press x3x5
B. Chin over Bar or Strict Pull ups x30sec/3-5×4

then…
5 min AMRAP
8 Wall Ball
8 Ring Rows

Rest 5 mins

5 min AMRAP
200m Run
8 Burpees

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young

Performance – Fine Tune Phase Week 1 of 3
A.Hang Power Snatch + Power Snatch x1+2×7 @ 65-70% Rest :60-90
B.
6 Rounds
2:00 AMRAP @ 90-95%
20 Wall Balls @ 20 lb, 14 lb
20 Dumbbell Snatch @ 45 lb, 25 lbs (Total)
Rest :90 b/t rounds
*Total Rounds completed

Foundations
Skill
Back Squats

A. Back Squat x6x4
B. RDL x10x3

then…
3 Rounds
Row 500m
3/ea arm TGU
30 Singles Jump Rope

“Sports serve society by providing vivid examples of excellence.” – George F. Will

All Levels
6 Rounds
15 Dual KB or DB Front Squat  @ 24K, 16K
15 Power Cleans @ 95 lb, 65 lbs
1 Gasser
*2 person teams, each athlete will complete at total of 4 rounds, Athletes alternate after each round is complete

All Levels
A.
EMOM Alt. for 16:00
5 DB Thrusters
5 Box Jumps

B.
EMOM Alt. for 16:00
5 Strict Chin-ups
5 Push-ups

C.
3 Rounds
10 Partner MedBall Sit-ups
10 Tic Tacs

CFA will be closed for Thanksgiving, but join us at the Turkey Trot instead!

Performance – Week 2 of 2 Base Stabilization Phase
A. Power Snatch by feel x3x5 (appx. 80-85%) Rest 2:00
B. Back Squat x3x5 @ 80-85% Rest 3:00
C1. RDL  x4x4 Rest :30
C2. Kip Pull-ups x4x4 Rest :90 (Scale up to CTB if 4 is easy)
*Goal is to increase all weights from Last week

Foundations (Test) 
Skill
Kip Pull up

A. Single Leg Step-up x8x3@Work Up
4 Rounds
2 Suicide 25m-50m
10 Burpee
10 KB Swing

then…
90 Secs Front Plank (Test) 

“Make sure your worst enemy doesn’t live between your own two ears.”– Laird Hamilton

Performance – Week 2 of 2 Base Stabilization Phase
A1. Push Press x5x5 Rest :30
A2. DB/KB Front Rack Reverses Lunge x5/leg x5 Rest :90

B.
5 Rounds
5 Push-ups
10 Wall Balls
10 Snatches @ 75 lb, 45 lb

Foundations (Test)
Skill
Snatch

A. Snatch x3x5
B1. Push ups  x8x4
B2. Ring Rows x8x4

then…
Mile Run (Test)

“Persistence can change failure into extraordinary achievement.” – Marv Levy

Performance – Week 2 of 2 Base Stabilization Phase
A. Clean & Jerk x2+1×5 by feel (appx. 80-85%)
*Clean weight recorded

B.
On a continuous clock
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs  (Total)
@ 6:00
5 Rounds
5 Ring Rows
20 Double Unders
@ 9:00
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs (Total)

C.
3 Rounds
:60 Hollow Hold
:60 Hamstring Stretch

Foundations
Skill
Jumping Progression

A1. Back Squat x3x5
A2. Box Jumps x5x5

Tire Sled Sprints x50mx6 w/ 90 sec
*Just tire

“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant