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