Fri / 17 Apr 2015

WOD

A) w/u #4 (trainer led)

B) Strength/Skill (mobility between sets)

L1-8×4 HangPwr Clean into PushPress- 45/35 or trainer assigned weight
L2-8×4 Hang Squat Clean into Thruster- 60-75% Mx Clean

C) Conditioning

1-2-3-4-5-6-7-8-9-10 L1- burpees L2- broadjump burpees over bar
10-9-8-7-6-5-4-3-2-1 OHS
L1- 45/35 or 65/45 or trainer assigned USE RACK IF NOT USING PLATES!
L2-115/75
15min Time Cap
DOUBLE YOUR BAR CLAMPS!

 

Bodyweight & Kettlebell

Mobility

15min to any sore area remaining from the week

MCR/Core

5-10min Lever Progressions

Conditioning 1

3min work 1min rest for 4rds
15 Goblet Squats
10 KBS
5 Ring Rows

 

Team CFSD

Make-Up/Active Recovery

 

Ladies

A)Warm-up: 2 Sets
20 Pass Throughs
30 Air Squats
60 Seconds Each Leg Piriformis Stretch
10 Alternating Cossack Squat

B)Four Sets Not for time:
Weighted Sit-ups x 20 Reps (you can use a plate or Med ball)
Rest 60 Seconds
Tire Flips x 10 Reps
Rest 60 Seconds
Weighted Hip Extension x 12 Reps

C)EMOM for 12 MIN
Min 1: 30 Seconds seated on ground strict DB Press
Min 2: 30 Seconds Pull-ups
Min 3: 30 Seconds Goblet Squat

  • April 17, 2015
  • WODs

Thu / 16 Apr 2015

WOD

A) w/u #1 + extra Pull-Ups

B) Strength/Skill- lat and hip mobility between sets

L1- 5×5 of hardest pullup variant
L2-Mx reps Pullups 1-3 attempts (set complete upon coming off bar)- RECORD ON BOARD!

C) Conditioning

For time
60 WallBalls
50 SitUps
40 Jumping PullUps
30 WallBalls
20 SitUps
10 PullUps- hardest variant possible

 

Bodyweight & Kettlebell

Mobility

8min Hip Distraction per leg, 4min front, 4min back

MCR/Core

50 Heel Lift Extensions per leg from plank

Conditioning 1

3×400 or 5×50 athlete choice sprints

13min AMRAP
13 BandedGoodMorn
13 RingDips
13 SitUps

 

Team CFSD

A) Snatch Build to a Max in 12 Minutes
Then 2 x 1 @ 20# Less

B) C&J Build to a max in 12 Minutes
Then 2 x 1 @ 20# less

C) Front Squat
1 x 1 @ 85%
2 x 1 @ 85% less 10-15#
 

Gymnasty

HS and Press to HS progressions

  • April 16, 2015
  • WODs

Wed / 15 Apr 2015

WOD

A) w/u #2 (10 min easy AMRAP)

250m row
1 min Plank Hold (aggregate)
30 sec Flexor stretch (ea leg)
10 shoulder press (pvc)
10 push press
10 push jerk
10 split jerk
10 pressing sn balance

B) Strength/Skill (mobility between sets)

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

C) Conditioning

5 Stations, 2min work per station, 30sec rest between stations
Elbow Plank
PushPress 45/35(L1), 65/55 (L2)
Full Plank
Front Squat 45/35, 65/55
DoubleUnders/Singles

 

Bodyweight & Kettlebell

Mobility

10min work to inner/upper back
5min to lower/outer back

MCR/Core

5-10min Planche Progressions

Conditioning 1

800m run/1k row/4min bike
30 Burpees
30 PullUps
30 Box Jumps

 

Team CFSD

A) Halt Snatch 6 x 1
***All sets @ 80% + 5-10#
***Pause 3 Seconds at the knee

B) C&J 6 x 1
***All sets at 85% + 5-10#

C) Front Squat 4 x 3
***All sets at 75% of 1RM Front Squat + 10#

 

Ladies

A) Warm-up: 500 Meter Row
20 Pass Throughs
1:00 Minute each leg couch stretch

B) Back Squats (TEMPO 22X1)
10X1 *Increasing weight each set

C) AMRAP 2 MIN
Weighted Lateral Box Step overs (18 inch box)
Rest 30 Seconds
AMRAP 2 MIN
Row
Rest 30 Seconds
AMRAP 2 MIN
Seated Med Ball Twist
Rest 45 Seconds
REPEAT

  • April 15, 2015
  • WODs

Tue / 14 Apr 2015

WOD

A) w/u #3

B) Strength/Skill (mobility between sets)

Snatch
L1- Build up to heavy single pwr snatch
L2- 1rm Snatch

C) Conditioning

12min AMRAP
15 KBS (2/1.5 Americano L2, 1.5/1 Ruski L1)
10 Ring PushUps (L2) PushUps (L1)
5 Tuck Jumps
Trainer led cooldown w/ focus on flexors

L1-Five rds for time:
1 Rope Climb
10 Knees to Elbow
21 In place lunge steps 25/15# plate
400m Run

 

Bodyweight & Kettlebell

Mobility

15min head to toe progressions

MCR/Core

5x max superman holds

Conditioning 1

18min AMRAP
20 WallBalls
20 DoubleUnders
20 PushUps

 

Team CFSD

A) Power Clean 5 x 2 @ 65%
***All at 65% No more!

B) Snatch Pull + Power Snatch 5 x 1
*** All Sets at 60% + 5#

C) Push Press + Push Jerk 5 x 1
*** All sets at 65% + 5 # of 1RM C&J

D) 3 Rounds for time
10 Toes to bar
40 Double Unders
10 OH Lunge 135/95

 

Gymnasty

Fundamental Day (Progressions for)
FL, SL, SLS, RC, HS

  • April 14, 2015
  • WODs

Mon / 13 Apr 2015

WOD

A) w/u #1 (10 min easy AMRAP)

● 200m run
● 30 hip ext
● 40 lateral squats (get lower over time)
● 10-­15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

B) Strength/Skill (mobility between sets)

Review Rope Climb (L1) or Muscle Up (L2)

C) Conditioning

‘White’
L2/RX-Five rounds for time:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25# plate held overhead
400m run

L1-Five rds for time:
1 Rope Climb
10 Knees to Elbow
21 In place lunge steps 25/15# plate
400m Run

*U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

Bodyweight & Kettlebell

Mobility

2min Couch Stretch Per leg
10min Rollout Lats
5min Quads or other sore area

Conditioning 1

‘White’
Five rounds for time:
15′ Rope climb, 3 ascents
10 Toes to bar/20sec L-sit
21 Walking lunge steps with 45/25# plate held overhead
400m run/500m row/2min bike

 

Team CFSD

A) Snatch 8×1 @75%
Weight Stays the same across all sets
Increase 5-10# from last week (shoot for 10#)
Do 1 Snatch every 2 minutes

B) Build up to 85% of your C&J x 1
Then 2 x 2 at 10kg less
Add 5-10# From last week

C) Front Squat
5×2 @ 80% + 10-20#
***Be Explosive!!!

***optional “Diane”
21-15-9
Deadlift 225/155
HSPU

 

Ladies

A) Warm-up: 2 Sets
200 Meter Run
15 Meter Inch worm
10 Scorpion Stretch Alternating
20 Back Extensions

B) EMOM FOR 10 MIN
1 Strict Press *Increase weight each min.

C) EMOM FOR 10 MIN
1 Push Press*Increase weight each min.

D) EMOM FOR 15 MIN
MIN 1: 30 Seconds Wallballs
MIN 2: 30 Seconds Ring Dips
MIN 3: 45 Seconds Flutter Kicks

  • April 13, 2015
  • WODs
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