Mon / 27 Jul 2015

WOD

A) w/u #​3

B) Strength/Skill

❏ Review Snatch 15min

C) Conditioning

The Pressure Cooker

Option 1
10min AMRAP

● 10 OHS @ 45/35, 65/55
● 5 Ring Rows
● 200m Run

Option 2
20min AMRAP

● 10 Ground to Overhead @50­60% bodyweight
● 5 Ring Rows
● 200m Run

Option 3
30min AMRAP

● 10 Pwr Snatch @60% 1rm
● 10 Ring Rows
● 400m Run

 

MobCon (Mobility and Conditioning)

Mobility Monday

● 20min head to toe front to back mobility

MCR/Core

● Trainer’s Choice

Conditioning

20min AMRAP
● 400m Run
● 20 Step Ups
● 10 KBS

 

Team CFSD

A) Snatch Build up to 92% x 1
2 x 2 @ -20#

B) Clean and Jerk
87% x 1
2 x 2 @ -20#

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

D) For time
Run 800
20 Hang to OH 115/75
30 Toes to bar
20 HSPU
Row 50 cals

Ladies

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

B) 15 Min to Build to a 1RM Back Squat

C) Three Sets
10 each leg Bulgarian Split Squat
Rest 60 Seconds
6-8 Reps Pull-ups or Negatives(Tempo 21X2)
Rest 60 Seconds
45 Second Weighted Plank Hold from elbows
Rest 60 Seconds

  • July 27, 2015
  • WODs

Fri / 24 Jul 2015

WOD

A)w/u#3

B) Strength/Skill (mobility between sets)

Snatch-20min to review and build to heavy with
L1- Build to Heavy Pwr Clean
L2- 1rm effort

C) Conditioning

6rds for time
200m Run
5 Thrusters (L1-65/45, 45/35 from rack) (L2- 70+/-% of Bdywt -no rack)
5 PullUps (L2 Chest to Bar or Strict ChinUp

 

MobCon

Mobility

● 15min ungluing your week or trainer led choice

MCR/Core

● Review Hollow and complete 5sets mx hollow rock hold

Conditioning

A. 3×50 at 70%. Focus on picking up heels and fast turnover
B. 3x400s at 100% w/ 1min rest between
C. for time complete
25 Ring Rows
50 AirSquats
75 SitUps
100 DoubleUnders

 

Team CFSD

Make Up/Recovery

Ladies

A)Warm-up: 15-20 Min Mobility

CHARLI! HAPPY BIRTHDAY!
AMRAP 25 MIN
25 Cal Row
25 HSPU
25 Hang Squat Cleans 95#
25 Burpee Pull-ups
25 Meter Ag Walk
25 GHD Sit-ups

Gymnasty

Pull Day!

  • July 24, 2015
  • WODs

Thu / 23 Jul 2015

WOD

A) w/u #2 plus 10min Overhead Mobility

B) Strength/Skill (mobility between sets)

OHS-10min build to weight and review then complete
L1-Complete 10×3 Overhead Squats
L2-Option of 3×6 at 75%1rm or build to mx set of Bdywt reps

C) Conditioning

For time
20-15-10
OHS and Burpees Over the Bar Facing Broad Jump Burpee
L1- 65/45, 45/35 from rack
L2- 60-80% of 1rm Snatch from ground

 

MobCon

Mobility

● 10min to lower back both stretching and rolling out

MCR/Core

● 5-10min Planche Drills

Conditioning

23min AMRAP
400mRun/500mRow/2min Bike
10 ShootThroughs
30Sec Plank Hold -elbows
20 OH Lunges w/ plate, walking or backstep athlete choice

 

Team CFSD

  • July 23, 2015
  • WODs

Wed / 22 Jul 2015

WOD

A) w/u #2 plus 20 HinduPushUps

B) Strength/Skill (Mobility Between Sets)

BenchPress 10min review and build up then
L1- 5×3 at bodyweight or trainer approved weight
L2- 3×6 at 75%1rm

C) Conditioning

3×400 w/ 30sec rest between rounds
rest 30sec then directly into (in order)
50 PushUps
25 Front Squats at bench weight

 

MobCon (Mobility and Conditioning Class)

Mobility

● 15min quad work w/ lacrosse ball

MCR/Core

● V-Ups- 100 not for time

Conditioning

18min AMRAP
20 Goblet Squats
10 SitUps
5 ChinUps
200m Run

 

Team CFSD

A) Snatch
90% x 1
2 x 2 @ -20#

B) Clean and Jerk
90% x 1
2 x 2 @ -20#

C) Back Squat
1 x 90%
1 x 4 @ -35#

Ladies

A)Warm-up:
2 Sets
200 Meter Run
20 Pass Throughs
20 OH Squats with PVC
30 Second each leg Couch Stretch

B)Four Sets
Bench Press @65-75% of body weight x 8-10 Reps
Rest 45 Seconds
Prowler Push x 50 Meters
Rest 45 Seconds
Clean Grip BB RDL x 10 Reps
Rest 45 Seconds

C) TABATA (8 Rounds each exercise)
Banded Goodmorning
V-ups
Hip Extension
Push-ups

  • July 22, 2015
  • WODs

Tue / 21 Jul 2015

WOD

A) w/u #4

B) Strength/Skill (mobility between sets)

Clean­20min
❏ L1­10×1 Hang to Full Ext then 10×1 Hang Pwr Clean
❏ L2­ Build to heavy single Pwr Clean, at least 80% of 1rm

C) Conditioning

Annie (compare to 4/10) (Coach Sarah SPECIAL!)
50-­40-­30-­20-­10
● Double Unders
● SitUps

 

MobCon Tabata Tuesday

Mobility

● 10min overhead limiters
● 5min to athlete choice

MCR/Core

● 1 set Tabata SitUps

Conditioning

16:30min Rotating Tabata
● PushUps
● KBS
● StepUps

 

Team CFSD

A) Hang Power Snatch
4 x 1 @ 75%

B) Power Clean
5 x 1 @ 70%

C) Jerk 5 x 2 @ 80%

D) Front Squat 4 x 2 @ 80%

E) Run 400 4 x 4
Rest 3x the run time

Gymnasty

Aush is sick, plan on no class today, I’ll be in touch with the regulars!

  • July 21, 2015
  • WODs
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