Tue / 30 Jun 2015

WOD

A) w/u #3 (Trainer Led)

B) Strength/Skill (mobility between sets)

❏ Snatch
❏ L1­ 10×2 Hang Pwr Snatch­ not for time­ trainer assigned weight
❏ L2­8×4 Hang Squat Snatch @60%1rm ­30sec from time hands come off bar til hands go
back on

C) Conditioning

4rds for time
● 5 Burpees
● 10 OHS @ above weight
● 400m run

 

Bodyweight & Kettlebell

Mobility

● 15min Quads

MCR/Core

● 100 Thai Planks not for time

Conditioning

16min rotating Tabata for the following
● Squats
● WallRuns
● WallSits
● HSHolds

 

Team CFSD

A) Power Snatch + Hang Power Snatch
4×1 @ 60% + 5#

B) Halt Clean 5×2 @ 75% + 5#
Pause 2-seconds at the knee

C) Front Squat
Build to 80% + 5# x 3
3×2 @ -20#

D) Push Jerk 5×2 @ 60% of C&J +5#

Gymnasty

Windmills, Middle Split Work

Ring Strength Series

  • June 30, 2015
  • WODs

Mon / 29 Jun 2015

WOD

A) w/u #1

B) Strength/Skill (mobility between reps)

❏ Back Squat
❏ L1/L2­ 20min to find 1rm back squat

C) Conditioning

10rds for time
● 5 HSPU/10sec HSholds
● 10 SitUps
● 20 Lunges (L1­ no bar, L2­ 45/35)

 

Bodyweight & Kettlebell

Mobility Monday

● 20min head to toe front to back mobility­trainer led

MCR/Core

● Review Back ext vs hip ext

Conditioning

15min AMRAP
● 20 DU
● 15 KBS
● 5 PullUps

 

Team CFSD

A) High Hang Snatch
6×1 @ 65% + 5#

B) Clean and Jerk 4×1 @ 70% + 5#
1 Clean + 2 Jerks = 1

C) Back Squat 5×5 @ 70% + 10#

D) “Grace”
30 Clean and Jerks for time 135/95

Ladies

A)Warm-up: 2 Sets
30 Air Squats
20 Banded Pass Throughs
20 Banded Good mornings
15-20 Meter HS Walk or 20-30 Wall Runs

B)Every 2 Minutes for 10 Min
Back Squat 3 Reps @ 80-90% of 1RM

C) EMOM FOR 15 MIN
MIN 1: 30 Meter Heavy Prowler Push
MIN 2: 45 Seconds tire pull (use the small tire with the rope attached)
MIN 3: 30 Seconds Max Pull-ups

  • June 29, 2015
  • WODs

Fri / 26 Jun 2015

WOD

A) (Trainer review purpose/basics behind strict weightless MuscleUp in w/u #1)
w/u#1

B) Strength/Skill (mobility between sets)

Review/Practice Muscle Up and trainer assigned mobility
Strict vs Kip vs Jumping

C) Conditioning

‘Nate’ (Aush’s Favorite Hero workout!)
20min AMRAP
2 Muscle-Ups (L1-Hardest Pullup/Chinup variant)
4 Handstand Push-Ups (L1- HS Holds or WallWalks x2
8 Kettlebell Swings L2-2/1.5, L1-1.5/1

 

Bodyweight & Kettlebell

Mobility

10min ungluing your week
5min to upper back/traps

MCR/Core

Leg levers/lowers

Conditioning

23min AMRAP
15 SDHP
10 Banded GoodMorn
5 Ring Rows
400mRun/500mRow/2min bike

 

Team CFSD

Make Up/Recovery

Ladies

A)Warm-up: 2 Sets
30 Hip Extensions
30 Banded Pull-aparts
30 Pass Throughs
30 Seconds each leg couch stretch

B) Four Sets
2-4 Weighted Pull-ups or 6-8 TEMPO Ring Rows
Rest 30 Seconds
6-8 Seated DB Press*TEMPO 30X1
Rest 30 Seconds
10 Each Arm Bent-over DB Row*Pull to your Rib Cage
Rest 60-90 Seconds
*If you are performing Ring Rows **TEMPO 30X1

C) AMRAP 20 MIN
10 Manmakers
20 Sit-ups
400 Meter Run or Row

Gymnasty

New Time 5pm TODAY!! Come get some before the weekend

Shoulder Prehab + FL Progression

4 Rounds

60 sec 5-10-15yd Shuttle
5 Cast Wall Walks
5 Dynamic Push-Ups
Ag Walk (Down and Back)

Rest 2-3 mins between rounds

  • June 26, 2015
  • WODs

Thu / 25 Jun 2015

WOD

A) w/u #4

B) Strength/Skill (mobility between sets)

Clean- take time to build to weight then complete following
L1- 10×2 Pwr Clean w/ 2sec pause at the hang- trainer assigned weight
L2- 10×2 Squat Clean w/ 2sec pause at the hang- finish w/ thruster
80%mx thruster weight

C) Conditioning

4rds for time BOOM!
L1- 65/45, 95/65 -a weight that can be PushPressed at fatigue
L2- Bdwt
1 Deadlift
1 Pwr Clean
1 [L1-ft squat] [L2-RDL] 1 HangPwr Clean
1 [L1 PushPress or thruster] [L2-Jerk] 10 ShootThroughs (down and back =1)
10 PushUps on parallettes
400m run
Time Cap 18min

 

Bodyweight & Kettlebell

Mobility

15min mobility to quads- start big w/ roller finish small w/ lacrosse ball

MCR/Core

10min ring practice/review ie skin the cat, kip, etc

Conditioning

5rds for time
5 KB/DB SingleArmPwrClean (alternate each rd, go with lesser weight)
10 Goblet Squats
15sec Elbow Plank
20 Box Jumps

 

Team CFSD

A) Front Squat
1×80%
2×2 @ -20#

B) Snatch 4×3 @ 60%

C) Press + Push Press x 3 @ 50% of C&J
2 Press + 2 Push Press

Gymnasty

MOVING TO FRIDAYS!!

  • June 25, 2015
  • WODs

Wed / 24 Jun 2015

WOD

A) w/u #1

B) Strength/Skill (Mobility Between Sets)

GoodMornings
● L1­ 5×3 Trainer assigned weight
● L2­ 5×5 Build to heavy working set

C) Conditioning

● 500m Row for Time!!! [Compare to 2/20] ● recover 2-­3min
● 50 Jumping Burpee Pullups/ChinUps for time (minimum 5” target)

 

Bodyweight & Kettlebell

Mobility

● 15min glute work­lacrosse ball + stretch

MCR/Core

● Review GHD situp then athlete choice 50GHDs or 75CrunchHollows

Conditioning

➔ 10min Speedwork
➔ 12min AMRAP
● 5 Burpees
● 10 Jumping Lunges
● 200m Run

 

Team CFSD

A) Hand Snatch
From the knee
1×85%
3×2 @ -20#

B) Clean and Jerk
6×1 @ 75%

C) Back Squat 5×3 @70%

D) 10 Min AMRAP
8 Push Press 115/75
10 Pull Ups
Run 100

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)Front Squat 5×3
*TEMPO 22X1
*Increase weight each set, work on keeping chest up and not letting it cave from the weight.

C) EMOM FOR 12 MIN
Min 1: 14-16 Steps DB Monster Walk
Min 2: 30 Sec. Weighted Hip Extension(keep stomach tight, pull with glutes/hamstrings)
Min 3: 10 Reps Barbell Bent-over Row

D) Rowing Intervals 20 Seconds on 10 Seconds off x 16

  • June 24, 2015
  • WODs
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