Fri / 29 Jan 2016

WOD

A. CFSD W/U #5

B. Strength/SKill -5-10 mins to build, Mobility Between Sets
Front Squat
3 @ 75%
3 @ 80%
2×1 @ 85%

C. Conditioning
5 Rounds each on a 3 minute Clock

20 GHD Sit-Ups
20 Hip Extensions
Max Front Squats (@ Bodyweight)
● Rest 1 min Between Rounds

Mobility and Conditioning Class

Mobility

● 15min ungluing your week. If nothing is sore then go to squat position and work on squat hindrances.
● 5min to Lats

MCR/Core

Conditioning
23min AMRAP
● 400m Run/500m Row/2min Bike
● 1 Rope Climb
● 10 ShootThroughs
● 10 DB/KB Thrusters

Team CFSD

Active Recovery, Make up, or Gymnasty??!!!

Ladies

Warm-up: 2 Sets
2 Min Row
16 Alternating Toe Touches
30 Second Hollow Rocks
20 Rolls on each IT band
20 Banded Pull-aparts
20 Banded Pass Throughs

Three Sets
A1) BB RDL x 8 Reps *TEMPO 30X1
Rest 90 Seconds
A2) Strict Chin-up x 6-8 Reps
Rest 90 Seconds

B)EMOM FOR 20 MIN
MIN 1: 30 Seconds Toes Through Rings
MIN 2: 30 Seconds Max HSPU
MIN 3: 15 Sumo KB Deadlifts(Go as Heavy as you can keeping good form)
MIN 4: 15-20 Wallball Shots

Gymnasty

Basic Day

  • January 29, 2016
  • WODs

Thu / 28 Jan 2016

Daily WOD

A. CFSD W/U #4

Power Clean
3 @ 60%
3 @ 65%
3 @ 70%

E2MOM
Clean Puills
2 @ 80%
2 @ 85%
2 @ 90%

C. Conditioning
For Time

10 Rounds
3 HSPU
6 Deadlift (225/125)
12 Pull=Ups
24 Double Unders

Mobility and Conditioning Class

Mobility

● 10 min hip distraction
5 min upper back
5 min calves/achilles

15min shoulders

Conditioning

A- 15min EMOM w/ 1sec pause per position
TGU
10 Weakside
5 Strongside

B- for time
750m Row/3min Bike
60 Double Unders
500m Row/2min Bike
50 Double Unders
250m Row/1min Bike
40 Double Unders

Team CFSD

A) EMOM 30 Min
10 Wallballs
12 Front rack Lunge 115/75
2 Rope climbs
Row 175 meters
8 Burpees

B) Weighted Dips 5 x 3

C) Mobility with the time remaining

  • January 28, 2016
  • WODs

Wed / 27 Jan 2016

Daily WOD

A. CFSD W/U #​​​​​2

B. Strength/Skill­ 5-­10min to build, mobility between sets
Push Press
10 @ 50%
8 @ 55%
6 @ 60%
4 @ 65%
2 @ 70%

C. For Time

42-30-18
Wall Ball (20/14)
Box Jumps (24/20)
Push Press (115/75)
Calorie (Rows)

Mobility and Conditioning Class

Mobility
● 10min Quads
● 5min Lats

MCR/Core

● 2min L-sit on Parallettes

Conditioning

A. complete 6 sets of 5 Burpees directly into 50m Sprint or Suicide/Line drill athlete choice. Rest time is walk back to sprint if doing line drill 30sec rest from completion of whole group.

B. 10min AMRAP
● 5 PullUps/ChinUps
● 5 Tuck Jumps
● 5 Squats

Team CFSD

A) Press + Push Press + Push Jerk x 8

B) Weighted Supine pull up 1.1.1 x 5
Rest 5 seconds after each rep and 1 minute between sets

C) 13 Min Amrap
5 OHS 155/105
7 HSPU
9 Toes to Bar

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 6-8 Reps @65-70%
Rest 30 Seconds
A2)Supine GHD Hold or Tuck Hold on the ground x 30-60 Seconds
Rest 30 Seconds
A3) Wall Walk x 4-6 Reps
Rest 90 Seconds

B) AMRAP 5 MIN
MAN MAKERS (use between 20-30LB DBs)

C) TABATA = 8 Rounds each
Straight leg Sit-ups with a plate (start with a plate in hands and over-head seated on the floor. While keeping legs straight lay back maintaining straight arms and keep the plate over your chest as you lay back. Then sit-up while pushing plate to the ceiling.)
Ring Support

  • January 27, 2016
  • WODs

Tue / 26 Jan 2016

Daily WOD

A. CFSD W/U #​3

B. Strength/Skill­ 5­10min to build, mobility between sets
Power Snatch + 2 OHS
3 @ 60%
3 @ 65%
3 @ 70%

Snatch High Pulls
Every 2 mins for 4 mins
2 @ 90%
2 @ 95%

C. AMRAP in 10 mins
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)

Mobility and Conditioning Class

Mobility
● 10min Flexors
● 5min Glutes

MCR/Core

● Tabata SitUps

Conditioning
16min Alternating Tabata
● KBS
● PushUps
● StepUps
● Single/DoubleUnders

Team CFSD

A) 20 min AMRAP
Row 500/Run 400
10 Hspu/15 Chest to ba

Alternate what you do each round

B) Every 90 seconds for 7 sets
Power Clean + Clean + front Squat 70%

C) OHS 3 X 5 65% of Snatch

Gymnasty

Pull Day!!

  • January 26, 2016
  • WODs

Mon / 25 Jan 2016

Daily WOD

A. CFSD Warm Up #1

B. Strength/Skill:
Squat (Warm Up to 70%), THEN
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%

C. Conditioning

For Time
80 Squats
70 Push Ups
60 ABMSUs
50 Alt. Single-Arm DB Squat
40 Cal Rowing
30 DB Thrusters
20 HSPUs
10 Bar Muscle Ups

Mobility and Conditioning Class

Mobility

● 20min Full Body Mobility

MCR/Core

● NONE

Conditioning
For time in order
● 400m Run/500m Row/2min bike
● 200m Farmer Carry
● 150 SitUps
● 100 Squats
● 50 PushUps
● 25 Burpees

20min time cap

Team CFSD

Ladies

Warm-up: 2 Sets
10 Inch Worms
20 Rolls on IT bands per leg
20 Pass Throughs
16 Alternating Cossack Squat

A1) Back Squat 4 x 8-10 Reps @ 65-70% of 1RM
Rest 60 Seconds
A2) Supinated Bent-arm Hang 4 x 30-45 Seconds(Focus on keeping body hollow and pulling your chest to the bar height)
Rest 2-3 Minutes

B) AMRAP 18 MIN
200 METER Run
15 Front Squats 65#
10 Push Press 65#
5 Ring Dips

  • January 25, 2016
  • WODs