WEEK 6 DAY 1
PREP
2 rounds
20 sec hollow body hold
30 sec hang/ supinated grip hang
15 KB-swing (russian) @24/ 16
10 PVC pass-through + 10 PVC OHS
PRACTICE
EMOM 5:
3 snatch pull + 3 hang power snatch + 3 OHS
@30/ 15-20
EMOM 5:
2 snatch pull + 2 hang power snatch + 2 OHS
@40/ 20-25
STRENGTH
EMOM 15:
1 snatch pull + 1 hang power snatch @heavy
BARBELL CONDITIONING
3 rounds
1:00 max power snatch (touch and go) @40-50/ 20-30
1:00 rest
CFVP CLASS WOD:
4 rounds
1:00 row/ ski
1:00 handstand/ handstand walk/ plank
1:00 bike erg/ air bike
1:00 pistols/ deficit reverse lunges (alt.)
1:00 double-/single-under
1:00 rest
WEEK 6 DAY 2
PREP 1
1 rounds
15-15 bulgarian split squat (no weight)
15 good morning @20/ 15
15 romanian deadlift @20/ 15
PREP 2
3 rounds
8-8 bulgarian split squat @32/ 16
10 good morning @40/ 25
10 romanian deadlift @40/ 25
STRENGTH
6 sets every 3:00
3 back squats @heavy !
SQUAT CONDITIONING
4 sets every 2:30
8-10 back squats @70-100/ 35-50
CFVP Class WOD
"HOLLEYMAN"
AMRAP 20:
1 power clean @80-100/ 35-45
3 strict HSPU
5 wall-balls @9/ 6
WEEK 6 DAY 3
PREP 1
2 rounds
10-10 mixed grip scapular pull-ups
15 scapular activation (laying on the ground)
PREP 2
2 rounds
15 supinated grip scapular pull-up
10 strict press @20/ 15
PRACTICE
EMOM 10:
1 push press + 1 push jerk + 1 split jerk
@40/ 25
EMOM 10:
1 push jerk + 1 split jerk @50/ 27.5
EMOM 10:
1 split jerk (3 sec pause catch position) @60/ 30
UPPERBODY PUSH CAPACITY
AMRAP 5:
HSPU (kipping) / DB press @15-15/ 10-10
•every break 5-10 push-ups
CFVP Class WOD:
"GO FOR THE BURPEES"
4 rounds
3:00 work/ 1:00 rest
16 toes-to-bars
16 DB snatch (alt.) @30/ 15
max burpee box jumps in remaining time
WEEK 6 DAY 4
PREP
2 rounds
10x belly inhale + 3-5 sec hollow body hold
150 single-under
10-10 KB single-legged deadlift @16/ 12
ENDURANCE
6 rounds
2:00 bike erg/ air bike/ row
1:00 double DB walking lunges @15-22.5/ 10-12.5
1:00 double-under
1:00 rest
CFVP Class WOD:
"Inch By Inch"
For Time
50-40-30-20-10
sit-ups
25-20-15-10-5
push jerk @52.5/ 25
30-25-20-10-5
pull-ups
WEEK 6 DAY 5
PREP
3 rounds
20 sec hang in hollow position
10 sit-ups
15 KB-swing (russian) @24/ 16
CORE STRENGTH
4 rounds
10-20 sec L-sit (holding two DB's on 15 kg plates)
8-10 strict toes-to-bars
20 KB-swing (Russian) @32/ 24
2:30 rest between rounds
UPPER BODY PULL CAPACITY
4 rounds
1-2 (legless) rope climb
6-8 strict chin-up/ 12 supinated grip ring row
2:30 rest between rounds
ACCESSORY
3 rounds (no rest)
max double DB biceps curls @12.5/ 7.5
max barbell skull crushers @25/ 15
CFVP Class WOD:
"SNATCH-DURANCE"
3 RFT
15 burpees
25 power snatch @35/ 20
45 air squats
