WEEK 7 DAY 1
PREP
2 rounds
10 belly inhale + 3-5 sec hollow body hold
30 sec hang
15 KB-swing (Russian) @24/ 16
STRENGTH 1
5 sets of
max hanging l-sit hold
2:00 rest between sets
STRENGTH 2
4 rounds
8-8 DB bulgarian split squats @30/ 17.5
8-8 DB single-legged deadlift @22.5/ 15
8 strict toes-to-bars
STRENGTH 3
3 rounds
1:00 sandbag clean/ double DB squat clean @15-15
1:00 rest
CFVP Class WOD
"Thrust Through"
For Time
50 DB hang clean and jerks @22.5/ 12.5
40 burpee over the bar
30 thruster @42.5/ 25
•every time you put the DB or bar down: 5 burpees•
WEEK 7 DAY 2
PREP
EMOM 10:
8 sit-ups
60 single-under
PRACTICE
EMOM 10:
30 sec double-under/ 30 sec rest
CONDITIONING
6 rounds
1:00 max cal row/ air bike
2:00 rest
CFVP Class WOD
"Heavy Snatch"
power snatch 3-3-2-2-1-1-1
AMRAP 6:
4 power snatch @50/ 25
8 box jump overs
WEEK 7 DAY 3
PREP
2 rounds
10 belly inhale + 3-5 sec hollow body hold
30 sec hang
15 KB-swing (Russian) @24/ 16
STRENGTH 1
5 sets of
max hanging l-sit hold
2:00 rest between sets
CONDITIONING
6 rounds
30 sec max pull-ups
30 sec rest
30 sec max inverted rows
30 sec rest
30 sec max row/ air bike
2:00 rest
CFVP Class WOD
"Ball Games"
AMRAP 15:
5 strict deficit HSPU
10 KB-swing (american)
15 wall-balls
WEEK 7 DAY 4
PREP
2 rounds
10 snatch pull
10 strict press
@20/ 15
STRENGTH 1
EMOM 5:
1 push press – 1 push jerk – 1 split jerk @40
EMOM 5:
1 push jerk – 1 split jerk @50
EMOM 5:
1 split jerk @60
STRENGTH 2
snatch pull 6 sets of 3 reps @1 RM 100-110% every 2:00
CFVP Class WOD
"Core Test"
5 RFT
12 toes-to-bars
12 burpees
12 overhead squats @50/ 25
WEEK 7 DAY 5
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 @30/ 17.5
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
"Pull Until You Can"
4 rounds
3:00 work/ 1:00 rest
5 strict weighted pull-ups @15/ 3 slow negative pull-ups
10 kipping pull-ups/ 12 inverted row
15 sit-ups
max deadlift @110/ 60 in remaining time
