Weekly Programming and SWAG


Augie | 10/24/2022 |

Hey friends! This week’s programming is below, but first we’re putting an order in for CFSV Hoodies. They look like the image below (Example in red) and you can order in the following colors: Black, Royal Blue, Forest Green, Red, Heather Gray, and Purple.

Use this link (CFSV Hoody) and the price reflects a total of 20 items being ordered. If the number is less, the price will go up a bit. Example, if we get 10, then the price is $10 more per shirt.

The order closes in 5 days, so get hot if you want one because after that, they’re gone.

PROGRAMMING:
Monday
STR: 7 x Complex (1 Clean High Pull + 1 Power Clean + 1 Front squat) Building
WOD: EMOM 15
1) 10 Burpees + Max Effort Air Squats
2) 30 Dubs + ME Air Squats
3) 10 Push Ups + ME Air Squats
4) Rest
* Score is total number of Air Squats

Tuesday
STR: Pull Up Vol Training
EMOM 12 – Strict Pull-Ups, same scale and find a number to hold on to the entire time
WOD: 5RFT
10 Hollow Rocks
10 V-Ups
10 Russian Twists with Med Ball (20/14)
10 Sec Hollow Hold

Wednesday
STR: Clean Complexes:
1) 3 x (2 Clean High Pulls + 1 Squat Clean) 60-70% 1RM
2) 5 x (1 Clean High Pull + 2 Squat Cleans) 75% 1RM
WOD:AMRAP 12
10 Wall Balls (20/14) (10/9)
10 Toes to Bar
10 Box Jumps (24/20)

Thursday
STR: Warm up lifts (Deadlift, Hang Power Clean, Push Jerk)
WOD:”Light DT” (95/65) * pick a weight that you find challenging for the Push Jerk and use that same for all movements
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Friday: Unknown/Unknowable