Fri / 4 Sep 2015

WOD

A)w/u#​2 plus 5-­10min upper back/press mobility

B) Strength/Skill (5-10 min build to working weight, mobility between sets)

Jerk
L1­ Push Jerk ­ Build to heavy 2 rep
L2­ Split Jerk ­ Build to heavy single at least 80% 1rm

C) Conditioning

❏ 5min AMRAP
● 5 Shoulder Press (L1 trainer approved, L2­ 60-­70% 1rm press)
● 5 Push Press
● 5 Push Jerk
● 200m Run

1min Rest

❏ 5min AMRAP
● 20 Barbell Lunges
● 10 PushUps
● 5 Burpees

 

MobCon

Mobility

● 15min ungluing your week

MCR/Core

● 100 Hip Ext not for time
high as possible

Conditioning

3rds for time

● 800m Run/1k Row/4min bike
● 20 KBS
● 10 Pull Ups

 

Team CFSD

Make Up/Recovery

Ladies

A) Spend 15 Min Mobilizing

B) EMOM FOR 21 MIN
Min 1: 45 Seconds Rowing
Min 2: 12 RDL’s *TEMPO 21X1
Min 3: 10 Burpee Wallballs

C)Three Sets not for Time:
45 Second face up Chinese Plank Hold
45 Second Max Strict Push-ups
45 Seconds each Side Bridge
Rest as needed

Gymnasty

30 mins Front Split Work
5x60s Tuck Hollow

Conditioning Circuit 15mins

  • September 3, 2015
  • WODs

Thu / 3 Sep 2015

WOD

A) w/u #​3 + OHS mobility

B)5-10min to build to weight, mobility between sets

Snatch
❏ L1­ 10×1 Heaving Snatch Balance+1 OHS
❏ L2­ 10×2 Pressing Snatch Balance
➔ Both Stay light build weight slowly­ trainer approved weight.

C) Conditioning

compare to 6/1, RECORD TIMES
for time ­20min time cap
● 200m Run
● 150 Sit Ups
● 100m Farmer Carry
● 50 Ring Pull Ups or Pull Up choice variant

 

MobCon

Mobility

● 10min to achilles
● 5min to underarm/lats

Core/MuscleChainRecruitment

● Practice No leg rope climbs/holds L­sit on rope

Conditioning

● 10min Speedwork­athlete choice
➔ line drills/suicides
➔ 5×50 sprints
➔ 3×400 sprints

● 10min AMRAP
➔ 10 WallBalls
➔ 5 HSPU

 

Team CFSD

A) Clean From Blocks
5 x 1 @ 80% + 10#

B) 2 Push Jerk + 2 OHS
5 x 1 @ 50% of C&J +10#

C) Back Squat
1 x 3 @ 80%
2 x 5 @ 40# Less

D) EMOM 16 Min
1) 5 HSPU +7 Burpee
2) 15 Pull Ups
3) 10 Shoulder to OH 115/75
4) 45 Double unders

  • September 2, 2015
  • WODs

Wed / 2 Sep 2015

WOD

A) w/u #1 plus 20 nose and toes to wall squats and 10min squat mobility

B) Strength/Skill -10 min to build to weight, mobility between sets

Back Squat
❏ L1­ Build to working mx
❏ L2­ Build to 1RM

C) Conditioning

10min AMRAP
● 200m Run
● 5 Back Squats @ Bodyweight
● 10 Push Ups

 

MobCon (Mobility and Conditioning Class)

Mobility

● 10min to quads
5min to upper scaps

Core/MuscleChainRecruitment

● 2min L-sit on Parallettes

Conditioning

23 min AMRAP
● 400m Run/500m Row/2min Bike
● 20 DB/KB Thrusters
● 10 TTB/KTE

 

Team CFSD

A) Behind The Neck Push Press + 2 Heaving Snatch Balance
4 x 1 @ 70% +10#

B) Clean From Blocks
4 x 2 @ 70% +10#

C) Box Squat
4 x 3 @ 80% +10#

D) Run 100 x 16
Rest 2:1

* Optional
Bench Press 3 x 5 + 5-15#
Bent Over Row 3 x 10 + 10#

Ladies

A)Warm-up:
2 Sets
20 Banded Pass Throughs
30 Seconds each arm tricep stretch
1 Min Superman Hold
60 Seconds each leg couch stretch
10 Alternating Cossack Squats

B) E2M for 12 Min
Thrusters x 2
*Increase weight each set, work on keeping chest up and not letting it cave from the weight.

C) EMOM FOR 15
MIN 1: 30 Seconds Dips
MIN 2: 30 Seconds Banded RDLs
MIN 3: 8 DB Push Press (20-25)

  • September 2, 2015
  • WODs

Tue / 1 Sep 2015

WOD

A) w/u #2 plus 5 min mobility/warmup to overhead limiters

B) Strength/Skill 5-10min to build to weight, mobility between sets

Push Press
❏ L1­ 6×3 Build to working set
❏ L2­ 5×3 @ 70-75% 1RM
Then 10min Lats Mobility

C) Conditioning

‘Annie’ RECORD TIMES!
50-40-30-20-10
Double Unders
SitUps

 

MobCon Tabata Tuesday

Mobility

● 15min to lower back

MCR/Core

● 1 set Tabat Elbow Plank

Conditioning

16:30 Rotating Tabata
● Single/Double Unders
● Squats
● Push Ups

 

Team CFSD

A) Power Snatch 4 x 3 @ 60% +10#

B) Power Clean 5 x 1 @ 75% +10#

C) Tempo Front Squat
4 x 2 @ 70% +10#
3 Second decent

E) 4 Rounds For Time
15 Yard HS Walk
10 Dips
5 Squat Snatch

Gymnasty

FL, PL, RC, and MN Progressions

Short Conditioning Shortage

  • September 1, 2015
  • WODs

Mon / 31 Aug 2015

WOD

A) w/u #​​4 plus 5­10min trainer led squat mobility

B) Strength/Skill (10 min to build to weight + mobility btwn sets)

Cleans
❏ L1­ 10×2 Hang Pwr Clean Build to working weight
❏ L2­ 10×1 Hang Squat Clean­ build to 80%1rm

C) Conditioning

3rds for time
● 5 Hang Pwr Cleans
➔ L1 ­45/35, 65/45, 95/65, 115/85
➔ L2­ 75-­100% bdwt
● 10 TtB/KtE
● 400m Run/500m Row

 

MobCon

Mobilize Monday

● 20min head to toe trainer led mobility

MCR/Core

● Trainer’s Choice

Conditioning

3min work 1min rest for 4 rounds
● 1 Rope Climb
● 10 Box Jumps
● 15 SitUps

 

Team CFSD

A) Snatch Deadlift + Low Hang Snatch
6 x 1 @75% + 10#

B) Clean
4 x 3 @ 70% + 10#

C) Back Squat
4 x 6 @ 70% + 10
If your 70% is over 250 # + 20#

D) Deficit Snatch Grip Deadlift
4 x 5 @ 90% of Snatch + 20#

* Optional
E1) Sots Press 5 x 5 +5#
E2) weighted Strict Supine Pull up 5 x 5

Ladies

A)Warm-up:
2 Min Row
30 Banded Pull-aparts
20 Banded Pass Throughs
60 Second Couch Stretch each leg
30 Hip Extensions

B) Back Squat 5×3 @ 75-85% of 1RM

D) Four Sets
30 Meter Prowler Push (50lbs)
Rest 15 Seconds
15 Burpees
Rest 15 Seconds
20 Pull-ups
Rest 2 Minutes

C) TABATA (alternating)
L-HANG
Hollow Hold

  • August 31, 2015
  • WODs
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