Saturday 181117

Ok, peeps! It's that time of the year again!
'Moustache Murph' is making its annual return on November 18th! If you're newer to CFO, here is what it looks like:

For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The body weight movements can be partitioned as needed in between the running. I.e. 5 Pull-Ups, 10 Push-Ups, 15 Air Squats x20 rounds.

Also, we always post alternate versions to limit the overall volume of the workout. For example:

1km Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1km Run

Normal scaling options will be available so there is no reason for anyone to miss out on the fun. 🙂 Dudes, groom those 'staches, ladies, draw one on or hit up the dollar store for a fake one!

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Friday 171117

Deadlift

5RM


2-4-6-8-10 For Time: 
Dumbbell Power Clean, 50#/35# 
Dumbbell Front Squat, 50#/35# 
Chest-to-Bar Pullup 

TIMECAP: 8:00
GEAR: 3 


Extra Work: Ring Dip Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support 

Monday 131117

Back Squat

5RM


AMRAP 12: 
3 Muscle-Ups
12 Hang Squat Cleans, 135#/95# 

GEAR: 2.5 

Compare to 171023


Extra Work: Rope Climb Development

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set) 
-Lying-to-Standing Rope Clim 

Friday 101117

Handstand Push-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative 


For Time: 
30x10m Shuttle Run
100m Dumbbell Farmers Walk
200 Double Unders (50 rep segments unbroken)
100m Dumbbell Farmers Walk
30x10m Shuttle Run

TIMECAP: 16:00
GEAR: 2.5 


Extra Work: Half Kneeling Alternating KB Press/Ring Row/Front Plank

3 Sets For Quality: 
20 Half Kneeling Alternating Kettlebell Press
10 Ring Rows
1:00 Front Plan 

Wednesday 081117

Bar Muscle-Up

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip)
7) Piked Assisted Pullup (pronated grip)


For Time: 
2000m Assault Bike or 1000m Row
40 Deadlifts, 225#/155# 
15/10 Muscle-Ups 

TIMECAP: 11:00
GEAR: 2.5 


Extra Work: Row

6x1000m @ 7 

1:00 rest between sets