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  • 2/1/2019

    Heres a little TBT. These folks you see here were the beginning of CFOH. 

    Workout of the Day:

    1) Coach led warmup

    2) For total reps complete 5 rounds of
    60 Sec ME Cal row
    30 Sec Rest
    60 Sec ME Box Jumps 30/24
    30 Sec Rest
    60 Sec ME Ring Dips
    30 Sec Rest

    3) Mobility/Stretching

  • 1/31/2019

    Workout of the day:

    1) Coach led Warm-up

    2) For time complete
    50 Manmakers 50/35
    Every 2 Minutes complete 15 Sit-ups

    3) Mobility/Stretching




  • 1/30/2019

    Workout of the day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy single power clean

    3) 5 rounds of
    10 Burpees pull-ups
    7 T2B
    4 Hang Power Cleans 165/115

    4) Mobility/Stretching

  • 1/29/2019

    Workout of the Day:

    1) Coach Led Warm Up

    2) For time complete
    25 Ball Slams 30/20
    400m Run
    50 Med Ball Cleans 30/20
    800m Run
    50 Med Ball Cleans 30/20
    400m Run
    25 Ball Slams 30/20

    Notes: Use the same weight Med Ball for both the slams and med ball cleans. With that being said scale as necessary.

    3) Mobility/Stretching

  • 1/28/2019

    Workout of the Day:

    1) Coach led warm up

    2) Snatch 3-3-3-3-3-3
    reps increasing weight
    each set looking for a
    new 3RM by the last
    set.

    3) EMOM for 10 Minutes
    Complete
    Even Minutes - Snatch
    Complex 1 Power Snatch +
    2 Snatch Balances + 3
    Snatch Grip Push
    Presses
    Odd Minutes - 45 Second
    Hollow Hold

    Notes: For the snatch
    complex use 80% of todays
    Heaviest

    4) Mobility/Stretching

  • 1/25/2019


    Workout of the Day:

    1) Coach led warmup

    2) Take 15-20 minutes to find a heavy set of 3 push presses

    3) 12 Minute AMRAP of

    7 HSPU

    10 KB Swings 70/53 (Russian Swings)

    7 Push Presses 135/95

    10 T2B

    4) Mobility/Stretching


  • 1/24/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete 4 Rounds of
    800m Run
    40 lunges
    20 KB Snatches 53/35 alternating Arms (can be done from the hang)
    10 Ring Dips

    3) Mobility/Stretching




  • 1/23/2019


    Workout of the day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy set of 5 Power Cleans

    3) 6 Rounds for working time of

    30 Single Count Mountain climbers

    10 Over the Bar Burpees

    3 Power Cleans using 85% of todays heaviest

    60 Sec rest between rounds

    Notes:

    1. The Over the bar burpees do not need to be bar facing they can be done laterally.

    2. Scale for double unders is x2 singles.

    3. To find your working time use the equation total time - rest time = working time

    4) Mobility/Stretching

  • 1/22/2019


    Workout of the Day:

    1) Coach Led Warm Up

    2) For time complete 250 Double Unders

    then

    12 Minute AMRAP of

    10 Broad Jumps

    20 Pistols Alternating legs

    30 V-ups

    then

    250 Double Unders

    3) Mobility/Stretching

  • 1/21/2019

    Workout of the Day:

    1) Coach led warm up

    2) Take 15-20 Minutes to
    find a heavy set of 5 Bench
    Press. Then 3x3 Bench
    Press using 90% of todays
    heaviest.

    3) 5 Rounds for total reps of
    60 Sec ME set of Bench Press
    135/95
    60 Sec ME set of pull-ups
    60 Sec Rest

    Notes:
    1. Scale the weight as
    necessary on the Bench
    Press.
    2. The Pull-ups can be
    kipping. If not there yet
    do jumping pull-ups

    4) Mobility/Stretching

  • 1/19/2019

    Workout of the Day:

    1) Coach Led Warm-up

    2) In Teams of 2 complete 4 rounds of
    50 Partner Wall Balls
    50 Wall Ball Lunges
    50 Partner Wall Ball Sit-ups

    RX weight for all the movements is 20/14. The Partner wall balls will be done by tossing the ball over the pull-up rig. The Lunges can be spit up however is needed. The sit-ups will be done by passing the med ball back and forth while sitting up.

    3) Mobility/Stretching

  • 1/18/2019


    Workout of the Day:

    1) Coach led warmup

    2) Take 15-20 Minutes to find a max height box jump

    Notes: After jumping the 30 inches and if you are wanting to go higher you can stack plates on top of the box or put two boxes together and stack the gymnastic mats on top. 

    3) For time complete 5 Rounds of

    20 KB Swings 70/53 (Russian)

    20 Box Jumps 24/20

    4) Mobility/Stretching

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