5/13/2024 - 5/18/2024
Monday
Strength
E2MO2M - 6 rounds
Back Squat - 95% of Training Max
8 reps @ 60%
6 reps @ 70%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
2+ reps @ 95%
**Optional for added stimulus, athletes to hold 5-10 sec front rack hold in between working sets
WOD
CF 2024 Age Group Semi-Finals Event 3
3-6-9-12
Front Squats 185/125
Ring Muscle-ups
Scaled options
2 ring row = 2 ring dips = 1 RMU
Bar Muscle-ups
Tuesday
Strength
Properly warm-up clean and jerk and D-Ball cleans over shoulder
WOD
Marci is Magnificent at 42
42 KB Swings 53/35
42 Double-Unders
21 Hanging Power Cleans 95/65
21 Push Jerk 95/65
42 Slam Balls 20/15
42 Double-Unders
15 HPC 135/95
15 Push Jerk 135/95
42 Knees-to-elbow
42 Double-Unders
9 Clean and Jerks 185/125
9 D-Ball over shoulder 100/70
Wednesday
Strength
Strict Press - 95% of training max
E2MO2M - 6 rounds
8 reps @ 60%
6 reps @ 70%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
2+ reps @ 95%
WOD
AMRAP 15
1-2-3-4…
Deadlift 225/155
Ring Dips
**1 rope climb after each round
Thursday
Strength
Overhead Squat
Build to a heavy single
WOD
Dare to be Danielle
370m run
37 pull-ups
37 front rack lunges 75/55
370m run
37 push-ups
37 Alt DB Snatches 50/35
370m run
37 toes-to-bar
37 overhead squats
Friday
Gymnastics
EMOM 10
Athlete's Choice
25-ft handstand walk
25-ft D-Ball Carry
Shoulder taps
2 Wall Walks
WOD
5 Rounds for time
200m run
21 Wall Balls 20/14
15 Ab-Mat Sit-ups
9 Burpees
Saturday
Imperial Spring Fest
No classes, support your competitors
