January 29th – February 4th

The deadline to sign up for the Open will be this Friday, the 2nd. This is for the Intramural Open Team Series that we do at CFPA, if you want a shirt and to be placed on a team, you MUST be signed up by then. Thanks.

Click here to sign up!

Monday

Find your Strict Press 1 Rep Max.

30-20-10 reps, for time of:
Toes-to-bar
Box Jump, 24/20 in
Wall Ball, 20/14 lbs

Tuesday

Every 1 min for 10 mins, alternating between:
2 Deadlifts
7 Russian Kettlebell Swings

Go heavy on both movments. HEAVY.

5 rounds for time of:
7 Front Squats, 135/95 lbs
7 Pull-ups
7 Power Cleans
7 Overhead Squats
7 Handstand Push-ups

Wednesday

Turkish Get Up
30 reps alternating

Use the heaviest weight you can for this. Rest as needed, not for time.

Burpee Pull-ups
30 reps

2 rounds for time of:
Row, 1000 m
50 Air Squats
Rest 1 min
75 Double Unders
Rest 1 min

Thursday

Front Squat 3-3-3-2-2
build to 85% 1RM - Rest as needed between sets.

– Spend 10 minutes working to 85% with 3-3-3-2-2, the last “2” being 85% or close
– then spend 8-12 minutes working to a 1rm, goal being PR

Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 lbs
10 Muscle Ups

Friday

Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds, 1 min per station, of:
Squat Clean Thruster, 95/65 lbs
Handstand Push-up
Box Jump, 24/20 in
Back Squat, 95/65 lbs
Kettlebell Swing, 53/35 lbs
Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Saturday Partner Wod

8 rounds for time of:
10 Power Snatches
10 Toes-to-bars
10 Power Cleans
10 Handstand Push-ups
30 Double Unders
10 Lateral Burpee Over Barbells
10 Overhead Squats
10 Pull-ups 10 Wall Balls

Teams of 2, one working at a time in I go you go style. Partner 1 must complete 10 Power Snatch before partner 2 may start the 10 Toes to Bar. Cash out with your choice of 2 of the following: 50 Cal Air Bike 50 Burpees 50 Cal Row 50 Cal Ski Erg Get to the machines first so you dont have to wait for another team to finish. First finished of the 8 rounds, gets first choice of machines. Keep weight light to ensure unbroken rounds of each movement.

Sunday

Death By Push Jerk
With a continuously running clock perform:
4 Push Jerks, 115/85 lbs in the first 1 min
5 Push Jerks, 115/85 lbs in the second 1 min
6 Push Jerks, 115/85 lbs in the third 1 min ... Continuing this for as long as you are able.

Complete as many rounds as possible in 10 mins of:
10 Goblet Squats, 70/53 lbs
15 Wall Balls
10 Kettlebell Sumo Deadlift High-pulls