SUNDAY

12 Minutes:
Work on Kipping on Bars & Rings (Pull-ups, Muscle-ups, Bar Muscle-ups, etc...)
Don't do a ton of reps, just work technique, trying to really nail down how you can make your Kipping more efficient and/or effective. If you hop on the rings, really work the transition for the Muscle-up.


A little team building before Labor Day!
In Teams of 2 For Time:

100 Good Mornings w/Bar (45/35)
100 Ring Rows (Must lock-out, and must pull to chest)
100 Pistols (Partner assisted)
10 x 100m Shuttle w/Kettlebell (53/35)

*You may break up the work anyhow, and you may alternate between movements. Only one person works at a time. Your partner may assist you in standing up from the Pistols. You may carry the Kettlebell however you wish, but you may not rig up any type of straps, slings, or other variables (I know some of you are very creative), and you may not carry it in your pocket (laugh, but it's been tried).

SATURDAY WORKOUT

Good luck to the CFH crew heading down to the Garage Games in Topeka! Do us proud!!

WORKOUT:
In Teams Of 3, WORKING JUST ONE PERSON AT A TIME Complete The Following THREE Workouts... SEE SPECIFIC WOD INSTRUCTIONS BELOW...

WOD 1:
"Elizabeth-ish"
Power Cleans (135#/95#)(70-80% 1RM, if not Rx'd)
Ring Dips OR Hand Release Push Ups
21-15-9
(Minimum Workload: 1 Full Round Of Cleans & Dips/Push Ups)

WOD 2:
"Isabel"
30 Snatches (135#/95#)(70-75% 1RM, if not Rx'd)
(Minimum Workload: 10 Snatches)

WOD 3:
"Karen"
150 Wall Ball Shots (20#/14#)
(Minimum Workload: 50 Shots)

* 20 Minute Cutoff To Finish All Three WODs For Each Team *

Here's how we will perform this workout...
In teams of three you will decide who will complete what part or parts of these WODs... The catch is that there is a minimum workload that a person must do before another person in the group can take over...

Here's an example...
Partner 1 starts off "Elizabeth-ish" by doing 21 Power Cleans, then 21 Dips which is the minimum workload listed to start off that workout... Partner 1 then tags Partner 2 who moves onto "Isabel" and does 10 snatches of the 30 total for the WOD... Then Partner 3 is tagged and does 50 Wall Ball shots... Then they repeat this pattern starting back at Elizabeth, but this time whatever partner is up performs 15 Power Cleans and 15 Dips since round 1 has already been completed & so on until all the reps for all three WODs have been completed...

Hope this makes sense!

POST RESULTS AND OPINIONS ON THIS WOD TO COMMENTS

SATURDAY

In teams of 3, perform 5 rounds of:
15 Push Jerk (135/95)
Plank Holds w/ 45lb/25lb plate on your back
One team member resting

then...

300 Situps

*Each team member must cycle through all three stations every round. If one of the working team members stops working, so must the other. For the situps, only 2 may work at a time, and you may break up the reps any way you choose; you may also weight your feet if you prefer it for the situps.

SATURDAY WORKOUT

SKILL PRACTICE:
Get Inverted!
- Take 10 Minutes To Work With Handstand Push Ups & Decide What Version Of The Workout You Will Do...

WORKOUT:
In Teams Of Two:
5 Handstand Push Ups OR 15 Second HSPU Hold
10 Push Up Position DB Rows (35-50#/20-35#)(5 Each Arm)
15 Air Squat Jumps (Hip Below Knee & Finish With A Small Jump)
* As Many Rounds As Possible Between You & Your Partner In 25 Mins *

Handstand Push Ups Can Be Scaled To Elevated Push Ups Or Regular Push Ups If Needed Just Make Sure You Double The Reps

POST YOUR RESULTS TO COMMENTS

SATURDAY WORKOUT (11AM START TIME!)

TEAM WORKOUT: 
* In Group Of 3-5 With 2-3 Members Working At One Time Depending On Our Class Size...
400m Overhead Walking Lunge (15#/25#)(Using Rubber Bumpers)
- All Members Must Contribute On This Part & Finish This First Before Completing The Following:
400 AbMat Sit Ups (Partner Holds Feet & Must Touch Partners Shoulders)
300 Wall Ball Throws (14#/20#)
200 DB Ground To Overhead (20-30#/30-40#)(Touch Ends Of DB 2 Floor & Snatch OR Clean & Jerk)
- Once You Finish All Your Reps As A Team You Each Must Contribute On The Finishing: 
400m Sandbag Carry (70#)(Each Team Will Have 1 70# Bag To Move With As Many Or As Few Team Members As You Want)
* 35 Minute Cutoff *

POST THOUGHTS ON THE WORKOUT & TOTAL TIME TO COMMENTS

SATURDAY WORKOUT

WORKOUT:
Team Hero Workout
"Danny"
30 Box Jumps (20"/24")(Must Stand Fully On The Box, No Pogo)
20 Barbell Push Press (88/110#)
30 Jumping Pull Ups
*Max Rounds Between You & Your Partner In 20 Minutes*

Pick Whatever Option You Want To Share The Work Load With Your Partner...
1. Alternate Reps Within Each Movement
2. Alternate Movements With Your Partner
3. Alternate Rounds With Your Partner

Community Cookout Will Be This Sunday @ 4pm! Hope You All Can Make It!

POST YOUR TEAM & TOTAL ROUNDS & PARTIAL ROUNDS COMPLETED TO COMMENTS

SATURDAY WORKOUT

WEAKNESS/SKILL WORK: 
It's Been A While So Check Back To The Last Time We Did This & Add A Little More Work On...
CLICK HERE
* Same Set Up As Before... Perform Reps Each Minute On The Minute After Doing 10 Minutes Of Skill Practice For The Movement You Are Going To Working On...

WORKOUT: 
Mystery Team Workout... Come In & Find Out!
* Groups Of 3-5 * 

Let's Get A Lot Of People In Tomorrow Morning! 9AM Sharp!

POST YOUR WEAKNESS ALONG WITH YOUR TEAMS WORKOUT RESULTS TO COMMENTS

SUNDAY WORKOUT... HAPPY MOTHER'S DAY

TEAM WORKOUT: GROUPS OF TWO
5 Deadlifts (275#/185#)(Or between 75-80% of your max)
13 Hand Release Push Ups
9 Box Jumps (24"/20")
* Rounds Completed Between Your & Your Partner in 20 Minutes *

Start Them Early and Often :)

WEDNESDAY WORKOUT

TEAM WORKOUT:

5 Pull Ups (If you can do kipping pull ups, even with a band, do it) OR 10 Jumping Pull Ups
10 Push Ups (Nose, Chest and Hips to Ground) OR 15 Knee Push Ups (Last Resort)
20 Air Squats (GOOD DEPTH!)
** Groups of 2 **
Max Total Rounds Between The Two Of You In 30 Minutes
(GOAL: AT LEAST 30 ROUNDS)

OR 

If you have to do this workout by yourself
5 Pull Ups
10 Push Ups
20 Air Squats
* Max RDS in 20 Minutes *

SUNDAY WORKOUT

MOBILITY WORK:
Hip Flexion and External Rotation Work
** Be diligent on these and practice them daily!  They really do make a dramatic difference in your health and performance **

TEAM WORKOUT.... It's a Surprise... Come In and Find Out!
... Had to switch back to an individual workout since we only managed five today... So...
50 Pull Up (Band Assisted or Kipping)
100 Push Ups
150 Sit Ups
200 Air Squats

* Start at any exercise you choose but you must complete all the reps for that given exercise before moving onto any of the others

** There will be a 4 minute running clock at the start of which you will be required to stop what you're doing and perform a 200m run then with the remaining time continue to work towards your rep total

*** 32 Minute Cutoff ***

SUNDAY WORKOUT

STRENGTH:
Strict/Weighted Pull Ups OR Pull Up Holds + Slow Lowering (5-10 secs EA Part)
* 5 Sets of 5 Reps to Improve This Key Component Of Your Overall Success In This Program...
**Add Weight or Use As Little Band Assistance As Needed To Get Your Chin Over The Bar**

TEAM WORKOUT: Groups of 2
200 Overhead Squats (PVC to 65#) (Moderate Loading)
100 DB Swings (35# to 70#) (Must Be Heavy!)
300 Double Unders / 600 Single Unders (Here's Our Heart Rate Booster :)
** All Reps Must Be Completed BEFORE Moving Onto The Next Exercise **
** 20 Minute Cut Off **

Post Individual Loads For Pull Ups and The Group Workout, Total Time To Complete The Workout and Thoughts On This Workout To Comments

The IDEAL Overhead Squat Position... Strive to Maintain This During The Workout Today!