Lots happening this Saturday with Run Club 12 days of Xmas, Member of the month WOD and Saturday afternoon we have out CFC Xmas party and awards!!!!
| Day | Focus | Strength / Skill | Conditioning |
| Monday | Long Conditioning + Leg Volume | — | “The Kingsroad”Every 15:00 × 2 Sets (Reverse order on Set 2)100 DU 50 Air Squats40/32 Push-Ups40 Wall Balls30 Burpees Score: Sum of TimesStimulus: Long aerobic stamina + upper-body repeatabilityRPE: 8/10 |
| Tuesday | Snatch Technique + Anaerobic Power | Snatch Complex – Every 2:00 × 6 Sets: Snatch Pull + TnG Snatch + High Box Jump @ 70–80% of 1RM SnatchPower or Squat | “Dracarys” – Every 1:30 × 6 Sets5 Power Snatch (135/95, 61/43kg) + 12/9 Cal Machine Score: Avg Time/SetStimulus: Anaerobic sprint capacity |
| Wednesday | Gymnastics Strength + Mixed Modal | “Winterfell” – 20:00 EMOM1: 6/4 Strict Pull-Ups + 10 TTB2: 8 Shuttle Runs / 150m Run3: 4 Wall Walks4: :40 Ring Plank | — |
| Thursday | Deadlift Strength + Benchmark Conditioning | Deadlift + Banded Swings – Every 3:00 × 4 Sets5 Deadlifts @ 75% + 10 Banded Russian Swings | “Christine” – 3 Rounds MAchine Cal 20/15 12 Deadlifts (Bodyweight) 21 Box Jumps (20 in) Score: Time |
| Friday | Front Squat + Split Jerk + DB Cycling | Front Squat + Split Jerk – Every 2:00 × 5 Sets5+1 @ 65%, 5+1 @ 70%, 4+1 @ 75%, 3+1 @ 80%, 2+1 @ 80%+ | “Valar Morghulis” – Every 3:00 × 4 Sets5/5 Single DB Hang C&J 5 Burpees 10 Dual DB Thrusters 5 BurpeesScore: Avg Time/Set |
| Saturday | Member of the month HARRY | 25min AMRAP 600m run 2 Rope climb 15 Toe to bar 600m run 4 Rope climb 20 toe to bar 600m run 6 rope climb 25 toe to bar 600m run 8 rope climb 30 toe to bar Continue…. | |
| Sunday | Pressing Volume + Cyclical EMOM | Bench Press – Every 2:30 × 4 Sets (10 @ 55%, 10 @ 60%, 8 @ 65%, 8 @ 65%) | “House Stark” – 12:00 EMOM1: 12 DB Hex Press2: 15/12 Cal Ski3: Max Distance KB Farmers Carry4: RestScore: Total Carry Distance |
