Thursday, 9/1/16


Wing Chun (Ming Ming Tao 10min)

Self Defense



Metcon (4 Rounds for reps)
Tabata 1 – Push ups
1min break
Tabata 2 – Sit ups
1min break
Tabata 3 – Air Squats
1min break
Tabata 4 – Burpees

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.

Wednesday, 8/31/16


Shoulder Press (75%x5, 85%x3, 95%x1 or more)
Warm up: 40%x5, 50%x5, 65%x5


Metcon (AMRAP – Reps)
Minute 0,3,6,9,12,15,18,21- 5 Full squat cleans 135/95
Minute 1,4,7,10,13,16,19,22- 15 Box Jumps 24/20
2,5,8,11,14,17,20,23- 12 Toe to Bars

If you make every reps, the total number is 256
Scales: Box Jump-Step up
T2B-K2E or Leg levers if you don’t have K2E


Monday, 8/29/16


Skill work – Muscle up (16 minutes – rotate every minute)
1) Ring rows with box / Ring dip
2) Hip kipping with band
3) MU transition
4) Muscle up

If you have MU, record total number of MUs for the score.


Metcon (AMRAP – Rounds and Reps)
5 Ring Muscle Ups (scale: 10 MU Transitions if you have 10 Chest to Bar Pullups and 10 Ring Dips) Else; 10 (as difficult as possible) chest to bar pull-ups and 10 Dips
10 Lateral Box Jumps 20″/<20″
20 KB Swings 1.5/1pood
30 Wallballs #20/14, 10′

Friday, 8/26/16

Hello CF JJ family, we are canceling tomorrow’s classes and having a make up class Sunday 9am-10am. We will keep the box open until 11am for your technique practice or hang out. Have a great day!


Deadlift (70%x3, 80%x3, 90%x3+)
Warm up: 40%x5, 50%x5, 60%x3


Metcon (Time)
3 Rounds for time,
9 Burpee Pull-Ups
15 Deadlifts #255/185*
21 HSPU (or 6 Wall Walks)
200m Burden Carry #35/25 plate

(30min cap)
If you don’t have a pull up, do Burpee Jump pull up using a box or plates.
*Do RX if your 1RM deadlift is 325/235 or more. Use 80% of your Training max.


Thursday, 8/25/16


Metcon (Weight)

Find 8RM Front rack walking lunge


Pull-ups (4 Rounds AMRAP 1 Pull up)

1min break after each round.
(9min total)
Jumping C2B pull up if you don’t have pull ups


Metcon (Time)
For time,
3 Rounds
100 DBU (sub: 50 1-leg each)
20 KBS 2/1.5 pood
20 Burpees
10 Pistols

(20min cap)


Wednesday, 8/24/16


Back Squat (70%x3, 80%x3, 90%x3+)
Warm up: 40%x5, 50%x5, 60%x3


Power Snatch

8 minutes: 1 Power Snatch every :30 seconds @65% Power snatch 1RM

Squat Snatch

8 minutes: 1 Squat Snatch every :30 seconds @70-75% Snatch 1RM
If you don’t have squat snatch, do 1 Power snatch+1 Overhead squat for 1 squat snatch.

Metcon (AMRAP – Reps)

odd- :45 seconds Overhead Squats #95/65
even- L-Sit/Core Hold of CHOICE (ex: Bar L-sit Hang, HS Hold, Ring Support, Plank variations, Bridge, Hollow Hold, Arch Hold, etc)

Number of total OHS for the score


Tuesday, 8/23/16


Tae Geuk 1 (10min)

Kicks & Strikes

Various kicking combos (20min)


Metcon (AMRAP – Reps)
Min 0,3,6,9,12 – 10 Rising Kicks
Min 1,4,7,10,13 – 10 In-out Crescent Kicks
Min 2,5,8,11,14 – 20 Front Kick

Do as many burpees as you can for the rest of the minute. Record total number of burpees for the score.


Monday, 8/22/16


Shoulder Press (70%x3, 80%x3, 90%x3 or more**)

**Do max reps of push press IMMEDIATELY right after max reps of press. Record the reps separately at the bottom
(20min cap)
Warm ups: 40%x5, 50%x5, 60%x3

Push Press (1xMax reps )


Metcon (AMRAP – Reps)
Russian “Chief”

5 Rounds
3 Power Clean #185/135*
6 Push-Ups
9 KB Swing, Russian 2/1.5 pood

1 minute Rest between rounds

* go heavy 80%@1RM