Fight gone bad style
Metcon
3 rounds 1min/station
Toe to bar
Row calories
burpee
box jump
assault bike calories
Wall ball
1 min rest
Olympic Lifting
Snatch grip deadlift
1-1-1-1-1
Weekly Programming and CFC XMAS/NE Timetable
Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict
December 13, 2025
