TGIF 22 May 2015

WOD

A) w/u# 3+ squat mobility

B) Strength/Skill (mobility between sets)

OHS ­ [Compare to snatch on 4/14 for minimum weight goal] ● L1/L2 3-1-­1-­1-­1-­1 RM

C) Conditioning

5rds of 
● Sprint 100% effort (Pole to door) [be sure to ride out the sprint don’t lock it up to stop] 30sec rest
● 5 Tire Flips+Jump throughs (trainer assigned tire weight recommendations) 
30sec rest (walk back down to pole)

 

Bodyweight & Kettlebell

Mobility

● 10min to any sore area
● 5min to trap or shoulder whichever is tighter

MCR/Core

● Review/Practice TtB/KtE

Conditioning

● 100 DoubleUnders
● 10 ShootThroughs (down and back=1)
● 1 HSPU
● 90 DU
● 9 ST
● 2 HSPU
● 80 DU
● 8 ST
● 3 HSPU
● 70 DU
● 7 ST
● 4 HSPU
● 60……..continuing as such down to 10
● 6……….continuing as such down to 1
● 5………..continuing as such up to 10

 

Team CFSD

Make Up/Recovery

Ladies

A)Warm-up: 2 Sets
10 inch worms
20 Leg Swings each leg
10 Scorpion Stretch
20 banded pull-aparts
30 Hip Extensions

B1) RDL 5×8 (TEMPO 30X1) *Only increase weight if you can maintain TEMPO
B2) Ring Dips 5x 6-8 (TEMPO 20X2)
**Tempo begins at the top of the movement

C) EMOM FOR 24 MIN.
MIN 1: 45 Seconds Handstand Hold or Handstand Push-ups
MIN 2: 30 Seconds 5-10-15 Meter Shuttle Run
MIN 3: 45 Seconds OH Walking Lunge 25lb plate
MIN 4: 30 Seconds V-ups

Thu / 21 May 2015

WOD

A) w/u #4

B) Strength/Skill (mobility between sets)

● L1­ 8×4 HangPwr Clean­ timed (95/65, 65/45)
● L2­ 8×4 Hang Squat Clean­ timed (60% 1rm)
­Athletes have 30sec between sets (measured from time weights touch ground til time you pick
them back up is not more than 30sec)

C) Conditioning

4rds for time
● 15 Bx Jumps
● 10 TtB/KtE
● 5 PushPress (L1­ 95/65, 65/45, 45/35, L2­ at least 75%
NOTE: PushPress taken from ground unless using barbell

 

Bodyweight & Kettlebell

Mobility

5min ankle distraction
10min barbell to calves

MCR/Core

● 100 Hip Ext not for time

Conditioning

10min Speed work athlete choice (10×1 ladders, 5×6 sprints, 10suicides, 3x400s)

8min AMRAP
‘Rule of 8s’
8 Forward backward jumps (from ¼ squat – instruction in class)
8 WallBalls
8 PushUps on ball

 

Team CFSD

A) Snatch Complex 2 5×1 @75% +5#

B) Build to a Max Clean and Jerk
1×2 @ 20# less (30 less if your 1RM is over 265)

C) Back Squat
1×3 @ 80% +5-10#
1×5 @ 80% less 40#

Gymnasty

Foundations Day

FL, PL, SL, and RC progression

Conditioning at the end time permitting

Wed / 20 May 2015

WOD

A) w/u #1 (10 mins continuous)

200m Run
30 Hip Ext
40 Lateral Squats
10-15 MU Transitions

B) Strength/Skill (Mobility Between Sets)

Deadlift
● L1­ 5×3 (trainer assigned weight)
● L2­ Move 10,000/6,500LBS total (in any rep scheme or weight preferred)

C) Conditioning

12min AMRAP
● 500m Row/400m run
● 10 Burpees
● 5 Ring PullUps (L1), 3 MuscleUps (L2)

 

Bodyweight & Kettlebell

Mobility

● 15min Lat work

MCR/Core

● Extended Plank Variations

Conditioning

20min AMRAP
● 1 Rope Climb
● 10 Dots (down and back is one)
● 10 Ring PushUps (or hardest variant)
● 200m Run

 

Team CFSD

A) Power Snatch
Build to 80% of 1 RM Snatch
2×2 @ 80% less 20#

B) Power Clean
Build to 75% of 1 RM
2×2 @ 75% less 20#

C) Front Squat
Build to 90% + 5# Front Squat
2×2 @ 90% Less 20# (If 90% is over 285 drop 35#)

Ladies

A)Warm-up: 2 Sets
10 inch worms
10 each leg bulgarian split squat
20 Banded Pull-aparts
30 Seconds each leg couch stretch

B)Front Squat
5@60-70%
3@70-80%
1@80-90%
5×2@75%

C)Every 4 Minutes for 20 Min.
1 Min. Row
10 No Push-up Burpees
10 Ring Rows
10 DB Hang Squat Cleans

Tue / 19 May 2015

WOD

A) w/u #2

B) Strength/Skill (mobility between sets)

● L1/L2 Mx Shoulder Press­ use weightbelt­ trainer review of locking back, breathing, etc
● Review DoubleUnders

C) Conditioning

● 200 DoubleUnders
● 30 Situps
● 1 HSPU (L1 HS Holds 10sec total per round)
● 150 DU
● 20 Situps
● 3 HSPU
● 100 DU
● 10 SU
● 5 HSPU
● 50 DU
● 5 SU
● 5 HSPU
Time Cap 20min

 

Bodyweight & Kettlebell

Mobility

● 10min to shoulder capsule
● 5min to outer calf

MCR/Core

● Tabata V­Holds (until failure then set is completed)

Conditioning

16min rotating Tabata for the following
● Row
● Situps
● Lunges (backstep)
● HS Holds

 

Team CFSD

A) Snatch Complex 1 5×1 @75% +5#
3 seconds pull to the knee
3 seconds pause
Hang Snatch high pull
5 Second lower to below the knee
Snatch

B) Clean 5×1 @70% + 5#
Clean high pull + Clean + Hang Clean

C) Back Squat 3 x 5 @ 70% + 10#

optional
4 Rounds
10 Ring Dips
7 Cleans 155/105
10 Pull ups

Gymnasty

Foundations Day

FL, PL, SL, and RC progression

Conditioning at the end time permitting

Rest 2-3 min between rounds, 20 secs between exercises

Mon / 18 May 2015

MEMORIAL DAY SKED

We will have 3 official classes on Memorial Day – All classes will do “Murph”!

6am, 11am, and 5:30pm! Get cha mind right!!

WOD

A) w/u #3 (trainer led)

B) Strength/Skill

-L1- 10×1 Heaving Snatch Balance (trainer assigned weight)
-L2- 10×2 Heaving Snatch Balance into OHS (75-80% OHS1rm)

C) Conditioning

-10rds for time
-250 Row/200 Run
-1 Strict L-Pulllup (or hardest variant)
-1 L1 HangPwr Snatch (95/65/45/, 45/35) L2 Pwr Snatch (75% 1rm)

 

Bodyweight & Kettlebell

Mobility

-15min ungluing your weekend or 15min head to toe trainer led stretch progressions

MCR/Core

-60 Leg Levers

Conditioning

For Time
-10 almost DB/KB Mtn Climbers (3 pushups, 1 pwr clean, 1 thruster)
-10 Broad Jumps
-10 Burpees
-10 MuscleUps (or hardest variant)
-800m run

 

Team CFSD

A) Snatch
Build to 85% + 5# for 1 rep then:
3×1 @ 85% less 10#

B) Clean
Build to 92% + 5# then:
3×1 @ 10# less (if 92% is above 265 drop sets are 20# less)

C) Jerk
4×2 @ 85% + 5# of clean and jerk (use a rack)

D) Front Squat
Build to 80% + 5-10# of 1 RM then:
2×2 @ 20# less

Optional
2 x 400 Meter Run rest 2 Minutes
4 x 200 Meter Run rest 90 seconds
4 x 100 Meter Run rest 45 seconds

Ladies

A)Warm-up:
50 Cal Row
30 Banded Pull-aparts
10 Back Bridges
30 Air Squats
30 Seconds Each Leg Couch Stretch

B) Build to 90% of your 1RM Back Squat, the drop down 25lbs and complete 2×5

C) For Time: 50 Wall Balls
50 Cal Row
50 Ring Rows
50 KBS
50 Wall Balls

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