Friday, 7/1/16


Bear Complex (7-7-7-7-7 (30min) )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Each complex of the Bear repeat 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Increase weight each set


Metcon (Time)
For Time: (15 min. cap)
5 Bear Complexes@85% of your best completed cycle
10 Burpees Vertical jump over bar
4 Bear Complexes
10 Burpees Vertical jump over bar
3 Bear Complexes
10 Burpees Vertical jump over bar
2 Bear Complexes
10 Burpees Vertical jump over bar
1 Bear Complex

Thursday, 6/30/16


Bo Staff (10min)

Kicks & Strikes

– In out crescent
– Spin In-out crescent
– Jump Spin In-out crescent

MA Conditioning

Tabata 1- Horse stand triple punch
Tabata 2 – Push ups
Tabata 3 – Rising kicks
Tabata 4 – Leg levers  (feet touch the rig with hips off the floor)
***Tabata??Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.


Monday, 6/27/16


Deadlift (5×5 @75-80% of your 1RM (15min) )

2-3 Warm up sets with light weights before the 1st working set

Squat Clean (Work up to a heavy single (7min) )


Metcon (Time)
21-18-15-12-9-6-3 Reps for Time:
Lateral Bar Hop Burpee
Squat Clean @ 50% 1RM

(21min cap)
If you don’t have a squat clean do 1 power clean + 1 Front squat for a 1 Squat Clean.

Saturday, 6/25/16


Metcon (3 Rounds for time)
Parter “Girl” Mash-Up:

“Isabel” (7min cap)
30 snatch #135/95
–running clock–
“Nancy” (18 min cap)
5 rounds:
400m Run
15 OHS #95/65
–running clock–
“Karen” (7 min cap)
150 wall balls #20/14, 10′

** if Isabel is complete before 7 minute time cap, then rest until Nancy starts at the 7 minute mark. If Nancy is done before the 25 minute mark, then rest until Karen starts at 25 min. This is a 32 min running clock with built in rest if the named workout is completed under the time cap.

Only One person can work at a time


Friday, 6/24/16

Technique day!
Most of CF JJ athletes will be attending Row Row Row at Pura Vida today. 5:30pm, 6:30pm class and 7-8:30pm Open Gym will be canceled.
We still have all the other class with in-depth Olympic weightlifting.

Stance & Grip (10min)

Clean (20min)

Clean/Power Clean How to
Hang Clean/Hang Power Clean How to

Snatch (20min)

Snatch/Power Snatch How to
Hang Snatch/Hang Power Snatch How to

Thursday, 6/23/16

OPEN GYM hours are in effective today till 7/16.
Friday OPEN GYM will be canceled for Rowing event.


Metcon (No Measure)

Muscle up practice (10min)

Work on MU.
If you have a MU, work on multiples. If you don’t have a MU, work on technique.
– Hip kips, MU transition, Ring swing

Metcon (AMRAP – Reps)

8 Ring Dips
8 Ring Rows

Max reps=112


Metcon (Time)

3 Rounds for Time:
20 KB Swings 2pood/1.5pood
20 Burpees 6″ target
75 Double Unders

(21min cap)
1 DU=3 Singles


Wednesday, 6/22/16


Overhead Squat (7 x 3 @80% of 1RM (20min) )

Power Snatch (Work up to a heavy single (15min) )


Metcon (AMRAP – Rounds and Reps)
3 Power Snatch 95/65
6 Overhead Squat 95/65
9 Snatch High Pulls 95/65

Scale down the weight if your power snatch 1RM is not equal to or more than 135/105


Tuesday, 6/21/16

Row Row Row Friday 6/24 6pm-8pm @ Pura Vida
CF JJ Family Hike #3 Sunday 6/26 9am-2:30pm @ Crag Crest Trail


Bo staff (10min)

Kicks & Strikes



Metcon (4 Rounds for reps)
Tabata (as teams of 2)
1. Front Kick
2. Jump Front Kick
3. Pop Front Kick
4. Front-Jump Front-Pop Front Kick combo

Partner (A) and (B)
Each Tabata,
(A) R-leg – (B) R-leg – (A) L-leg – (B) L-leg – (A) R-leg – (B) R-leg – (A) L-leg – (B) L-leg

While (A) kicking, (B) hold the target. When (B) kicks, (A) hold the target.

Record the total reps per each tabata.

Cool down Stretch


Monday, 6/20/16

Metcon (2 Rounds for time)

2016 Regional Events 3&4

For time:
104 wall-ball shots
52 pull-ups
(12min cap)
Rest 2 minute

Then, 4 rounds for time of:
28 one-legged squats, alternating
15 power cleans
(15min cap)

Men use 20-lb. ball and clean 115 lb.
Women use 14-lb. ball and clean 80 lb.

Post time for each couplet to comments.