Rev1 December 2023 CFHSV Programming
Tempo Strict Press E3MOM
5 Sets x 3-6 Reps @ 50-75%
**1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset**
6 Rounds For Time: (24min cap)
3 Over the Bar Burpees
6 Cleans 155/105 RX+205/135 MRX 115/75lbs
9 Handstand Push-Ups MRX 2/4” Rise or 3 Wall Walks
12/9 Calorie Row/Bike or 200m Run
Handstand Walk & Overhead Development
10 Handstand Shoulder Taps Facing Wall
2 sets Handstand Walk 50’ (progressions etc.)
20 Band Pull-Aparts
100m Kettlebell Overhead Walk
20 GHD Sit-ups
100m Overhead Plate Carry/Waiter Walk As Heavy As Possible
20 Hip Extensions
1 set Max Handstand Hold
A. 95(5)
B. 23:25 rx+ (Run)
C. Complete
a) 105(5),105(5),115(5), 125(4), 135(4)
b) 17:44 Rx
21:04 @205hspurow
21:04@205hspurow
5×5 tempo strict press: 75-85-95-105-115
20:06 rx+ row
12:44 rx+ run
15:58 rx+ ( hspu’s / run )
15:26 Rx+ (HSPUs, run)
5x 4@ 135, 135, 145, 145, 155
13:40 RX+ ( HSPU / Row )
Gracie looking strong and moving well! Gracie has a quiet way about her, but she’s always full of life and good vibes. She works hard and has made big gains during her time at CFHSV. Gracie is always kind and friendly, and it’s always a pleasure to have her in class. Keep after it!
A. 75 for 3 reps across
B. 13:17 RX+ row/HSPU
135 6-6-6-6-5
22:45 rx bike
95-105-105-115
17:16 rx+ hspu, run
12:34 RX+
HSPU/ row
A. 95 5×5
B. 19:35 scaled, wall walks were > 10” from wall (run)
Gracie! Always moving well and quietly attacking each WOD! Gracie is as sweet and kind as they come! She’s been with us for a while now and she has gained strength, speed and confidence. Gracie, Keep showing up and getting the job done!
A. Training
B. 15:16 scaled
3 over the bar burpees
6 cleans @115
12 Alt DB snatch @ 35#
9 Calorie Row
A. 4-4-4-5-4@75
B. 14:09 Rx row