Fri / 15 Apr 2016

WOD

A. CFSD W/U #1 (one round) + 5 Mins Shoulder Mobility

B. Back Squat 5x
Rest 30 secs
Arch Hold 30 secs
Rest 2 Mins

C. “Helen”

3 Rounds
400m Run
21 KB Swings
12 Pull-Ups

D.
2-3min Row Cool Down

Mobility and Conditioning Class

Mobility

● 10min Midsection
● 5min Flexor

Core
● 10min HS/HS Walk Practice

Conditioning

15min AMRAP
● 10 KBS
● 10 Box Jumps
● 10 TtB/KtE
● 10m Farmer Carry

Team CFSD

A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from March 30, 2016? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Ladies

Warm-up: 2 Sets
20 Scap Pull-ups
20 Scorpion stretches
60 Seconds Wrist Series Stretch
20 Wall Runs or 10-15 Feet HS Walk Practice

Five Sets
A1)Bench Press x 5 Reps
Rest 30 Seconds
A2)Rope Climb x 1-2 Reps
Rest 90 Seconds

B) EMOM FOR 12 MIN
MIN 1: 8 Thrusters
MIN 2: 45 Seconds Max Double Unders

C) Three Sets
Face down Chinese Plank Hold x 90 Seconds
V-ups x 20 Reps

Gymnasty

Basic Day

  • April 15, 2016
  • WODs

Thu / 14 Apr 2016

Daily WOD

A. CFSD W/U #2 (~10 mins)

B. Strength
Build to heavy 5x for today, not a true 5RM

Four sets of:
5 Deadlift
Rest 20 seconds
4 Cast Wall Walks
Rest 3 minutes

C. Conditioning
For time:
40 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
600 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders

Mobility and Conditioning Class

Mobility
● 10min Hip Distraction
● 5min Arm or Wrist Athlete Choice

Core
● 15min EMOM TGU w/ 1sec pause per position
● 10 WeakSide
● 5 Strongside

Conditioning
For time in order
200m Run
● 10-9-7-6-5-4-3-2-1 L-sit Holds (seconds)
● 1-2-3-4-5-6-7-8-9-10 WallBalls
200m Run

Team CFSD

A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 28, 2016.

B.
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

  • April 14, 2016
  • WODs

Wed / 13 Apr 2016

Daily WOD

A. CFSD W/U #​​​​​5 (~10 mins)

B. Four sets of:
3 Each Arm Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
30 sec L-Sit
Rest 90 seconds

C. Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Mobility and Conditioning Class

Mobility

● 10min Hamstrings
● 5min Lats

MCR/Core

● 2min L­sit on Rings

Conditioning

3min work 1min rest for 4 rds
● Suicide/Line Drill
● 3 L-PullUps (or hardest variant)
● 10 Goblet Squat
● 10 Dots
– Line drill is only done at beginning of round

Team CFSD

“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Ladies

Warm-up: 2 Sets
20 Scap Pull-ups
20 Scorpion stretches
60 Seconds Wrist Series Stretch
20 Wall Runs or 10-15 Feet HS Walk Practice

Three Sets
A1)Shoulder Press x 10 Reps @55%
Rest 30 Seconds
A2)Rope Climb x 1-3 Reps
Rest 90 Seconds

B) EMOM FOR 15 MIN
MIN 1: 15 Med Ball Slams
MIN 2: 15 No Push-up Burpees
MIN 3: 20 KBS

  • April 13, 2016
  • WODs

Tue / 12 Apr 2016

WOD

A. CFSD Warm Up #4

B.
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.

C.
For time:
500 Meter Row
50 KB Swings (1.5/1)
100 Air Squats
500 Meter Row

D.
3×10 Bicep Curls

Mobility and Conditioning Class

Mobility

● 5min Shoulders
● 10min Quads

MCR/Core

● 1 set Tabata Elbow Planks

Conditioning

16min Alternating Tabata
● PushUps
● Squats
● Planks
● WallSits

Team CFSD

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps

B.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds

*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%

C.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%

D.
Three Sets:
Dumbell Floor Press x 10-12 reps @31X1
Rest 45 seconds
Ring Bicep Curls x 12 reps @3021
Rest 45 seconds
Banded Pull-Aparts x 30 reps @21X0
Rest 45 seconds

Optional Additional Conditioning Session
For max distances:
30 Seconds of Running @ 90-95% effort
Walk/Jog for 90 seconds
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
3 Minutes of Running @ 90-95%
Walk/Jog for 4 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
30 Seconds of Running @ 90-95%

Gymnasty

Pull Day

  • April 12, 2016
  • WODs

Mon / 11 Apr 2016

WOD

A. CFSD Warm Up #1 (1-time through)

B. Strength:
5x60s Hollow Hold (60s OR best effort)
Do Upperbody mobility 60s between efforts

C. Conditioning:
Five rounds for max reps of:
60 seconds of Pull-Ups
60 seconds Ring Dips
60 seconds Burpees
60 seconds Rest

Mobility and Conditioning Class

Mobility

● 20min Full Body Mobility

MCR/Core

● N/A

Conditioning
23min AMRAP

● 5 PullUps
● 10 ShootThroughs
● 20 DoubleUnders
● 400m Run/500m Row/2min Bike

Team CFSD

A.
Take 15 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders

Ladies

Warm-up: 2 Sets
10 Inch Worms
20 Rolls on IT bands per leg
60 Seconds Per Calf (use the handle of the kettlebell to rollout calves)
20 Pass Throughs
16 Alternating Cossack Squat

A)EMOM FOR 12 MIN
MIN 1: 4-6 Reps Back Squats at 75-80% of 1RM
MIN 2: Strict Pull ups x 3-5 Reps *TEMPO 2112
MIN 3: Hollow Hold or Rock x 30 Seconds

B1) Bulgarian Split Squat x 10 per leg
B2) DB Bentover Row x 10 per side
X 3 sets

C) 5 Rounds for Time:
20 KBS
20 No push-up burpees

  • April 11, 2016
  • WODs
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