Tue / 25 Aug 2015

WOD

A) w/u #1

B) Strength/Skill

Front Squat
❏ L1­ 5×3
❏ L2­ 3×6
Then 10min Lats Mobility

C) Conditioning

‘Helen’ RECORD YOUR TIMES!
3rds for time

● 400m Run
● 21 KBS 1.5/1
● 12 Pull Ups

 

MobCon Tabata Tuesday

Mobility

● 10min to quads
● 5min athlete choice

MCR/Core

● Superman Holds

Conditioning

16min alternating Tabata
● WallWalks
● Atlas Lunges
● HS Holds
● Back Step Lunges

 

Team CFSD

A) Power Snatch 4 x 3 @ 60% +5#

B) Power Clean 5 x 1 @ 75% +5#

C) Tempo Front Squat
4 x 2 @ 70% +5#
3 Second decent

E)
Row 50 Cals
10 OH Reverse Lunge 115/75#
5 Rope Climbs
30 Burpee box jump overs

Gymnasty

Rope Climb Progression + Mobility + Core Work

20 Min Conditioning

  • August 25, 2015
  • WODs

Mon / 24 Aug 2015

WOD

A) w/u #​2 plus 10min mobility to Pressing Overhead Limiters

B) Strength/Skill (10 min to build to weight + mobility btwn sets)

PushPress
❏ L1­ 5×3 trainer approved weight
❏ L2 ­6×2 @ 80% 1rm

C) Conditioning

For time
4rds w/ 1min rest between rds
● 500m row
● 5 Thrusters
➔ L1­ 45/35, 65/45, 95/75
➔ L2­ At least 80% Bdwt

This is all out effort per round and should be at a weight that is challenging

 

MobCon

Mobility Monday

● 20min Head to Toe Trainer led mobility

MCR/Core

● Trainer’s Choice

Conditioning

Modified Filthy 50­ 24min time cap
● 50 BoxJumps 30/24/20
● 50 Jumping PullUps
● 50 KBS 1.5/1
● 50 Lunges Backstep in place
● 50 TtB/KtE
● 50 DB Thruster
● 50 Hip Ext
● 50 WallBalls
● 50 Burpees
● 50 DoubleUnders

 

Team CFSD

A) Snatch Deadlift + Low Hang Snatch
6 x 1 @75% + 5#

B) Clean
4 x 3 @ 70% + 5#

C) Back Squat
4 x 6 @ 70% + 5
If your 70% is over 250 # + 10#

D) Deficit Snatch Grip Deadlift
4 x 5 @ 90% of Snatch + 10#

* Optional
E1) Sots Press 5 x 5
E2) Strict Supine Pull up 5 x 5

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) Back Squat 5×5 @ 75-80% of 1RM

C) Four Sets
8 each leg Bulgarian Split Squat *TEMPO 30X1
Rest 60 Seconds
6-8 Reps Ring Pull-ups or Negatives(Tempo 21X2)
Rest 60 Seconds
30 Second L-sit on parallettes
Rest 60 Seconds

D) AMRAP 9 MIN
4 TTB
6 Burpees
8 Alternating Pistols

  • August 24, 2015
  • WODs

Fri / 20 Aug 2015

WOD

A)w/u#​​1 plus 30 Hindu PushUps

B) Strength/Skill (5-10 min build to working weight, mobility between sets)

L1&L2
❏ Mx Bench Press (20min cap to find 1rm)

C) Conditioning

❏ 6 Sprints Pole to door 1­60%, 1­%60, 1­80%, 3­100%.. Rest is walk back from door to
pole

Recover

❏ For time
● 10­-9-­8-­7-­6-­5-­4-­3-­2-­1 Push Press (L1­ 45/35, 65/45) (L2@60% bdywt)
● 1­-2­-3­-4­-5­-6­-7­-8­-9­-1-0 Ball Slams­ Use Gymnastics mat start at full extension and catch or
pick up in bottom of good squat, do not round back to pick up ball

Recover

★ Optional­ 1 or 1.5 or 2k Row not for time

 

MobCon

Mobility

● 15min ungluing your week or working on sore spots

MCR/Core

● Review/Practice Skin the Cat
● Complete 50 Hamstring lifts (thigh against pullup rig, non raise foot on plate, lift heel as
high as possible

Conditioning

● 10min EMOM TGU
recover

12min AMRAP
● 30 Double Unders
● 20 BallSlams­ Use Gymnastics Mat
● 10 Shoot Throughs

 

Team CFSD

Make Up/Recovery

Ladies

A) Warm-up: 2 Sets
250 Meter Row
4 Wall Walks
30 Hip Extensions
60 Seconds each leg couch stretch

B) EMOM FOR 12 MIN
Min 1: 30 Second HS Hold
Min 2: 30 Seccond Max Pull-ups
Min 3: 30 Second L-sit

C) AMRAP 18 MIN
20 Cal Row
15 Hip Extensions
10 Thrusters 65#
5 Pull-ups

Gymnasty

No Class TODAY!

  • August 21, 2015
  • WODs

Thu / 20 Aug 2015

WOD

A) w/u #4

B) Strength/Skill (10 min to build to weight, mobility between sets)

❏ Complex ­trainer led/cued timed together at 60-­75%1rm
➔ Complete 8sets of
● 1 ­Clean Pull into
● 1 ­Pwr Clean into
● 1­ Hang Squat Clean into
● 1­ Push Press L1, Push Jerk L2
● 1min rest from time on bar til time off bar

C) Conditioning

4 rds for time

● 200m Run
● 5 Pull Ups
● 20 Banded Good Morn­ remember go back not down

 

MobCon

Mobility

● 10min to wrist and forearm
● 5min to quads

MCR/Core

● 60 V­Ups not for time

Conditioning

23min AMRAP
● 5 PullUps
● 2 DB/KB Thruster­ ascending add 2 per round
● Start at 200/250/1min­ and add 200/250/1min per round

 

Team CFSD

A) Hang Snatch
4 x 1 @ 65%
(Pause 3 seconds at the bottom of the catch)

B) Power Clean
1 x 1 @ 75%
2 x 2 -20

C) Back Squat
3 x 3 @ 70%

  • August 20, 2015
  • WODs

Wed / 19 Aug 2015

WOD

A) w/u #1

B) Strength/Skill -10 min to build to weight, mobility between sets

Back Squat
●L1 5×3 build to heavy working weight
●L2 3×5 @75 1rm

C) Conditioning

15min AMRAP
●5 Back Squats @ bodyweight or 5 Ft squats at .75bdwt
●10 PushUps
●400m Run or 500m Row

 

MobCon (Mobility and Conditioning Class)

Mobility

●10min Lacrosse ball to shoulder/chest connector
●5min overhead mobility with band

MCR/Core

●5x Mx chin up holds at ¼ L

Conditioning

5 rds w/ 1min rest between each round
●Shuttle Run
●Rope Climb
●20 KBS

 

Team CFSD

A) Behind The Neck Push Press + 2 Heaving Snatch Balance
4 x 1 @ 70%

B) Clean From Blocks
4 x 2 @ 70%

C) Box Squat
4 x 3 @ 80%

D) Run 200 x 8
Rest 2:1

* Optional
Bench Press 3 x 5
Bent Over Row 3 x 10

Ladies

A)Warm-up: 2 sets
400 Meter Run
20 PVC Pass Throughs
4 Turkish Get-ups each arm
10 each side Windmills

B) EMOM FOR 9 MIN
MIN 1: 10 Reps Front Squats @ 65% of 1RM
MIN 2: 30 Seconds Nose to Wall HS Hold

C) For Time: 4 Rounds for Time
500 Meter Row
50 Air Squats
15 TTB or KTE

  • August 19, 2015
  • WODs