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

Mon / 20 Jul 2015

WOD

A) w/u #​2 plus 50 BandedGoodMorn 50 HipExt

B) Strength/Skill (mobility between reps)

Deadlift­10­15min review and build up to weight
L1­ 5×3 Sumo or Reg­ build to trainer approved weight
L2­ 5×3 @75% or 1rm

C) Conditioning

for time

1k Row
then go directly into 3 Rounds
5 Shoulder Press (L1­ 45/35 or pvc, L2­ 75/55)
5 PushPress
5 PushJerk
20 Lunges (L1­ backstep w/ optional plate) (L2­ 45/25 walking lunges)

 

MobCon (Mobility and Conditioning)

Mobility Monday

● 20min head to toe front to back mobility

MCR/Core

● Review TtB/KtE

Conditioning

3rds for time
● 750m Row/600m Run
● 30 BandedGoodMorn
● 15 Ring Dips

 

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%

D)5 Rounds of AMRAP 3, 1 rest between rounds.
3 Power Snatch, 135/95
6 Pushups
9 Air Squats

Ladies

A)Warm-up: 2 Sets
2 Min Row
20 Banded Pull-aparts
20 PVC Pass Throughs
30 Second Couch Stretch

B) Four 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

D) For Time:
500 Meter Row
50 Alternating Weighted box step-ups
500 Meter Row
50 Weighted Reverse Lunges
500 Meter Row
50 Pull-ups or Ring Rows
500 Meter Row
50 each leg Flutter Kicks

  • July 20, 2015
  • WODs

Fri / 17 Jul 2015

WOD

A)w/u#2

B) Strength/Skill (mobility between sets)

Shoulder Press
10min review and build up then 10min to find heavy single
L1-Build to heavy trainer approved weight
L2-Mx Shoulder Press (compare to 5/19)

C) Conditioning

For time
5 Ft Squats (L1- 115/95, 65/45) (L2- 185/155)
10 Ring Dips
15 Burpees
800m run/1k row
5 Ft Squats
10 Ring Dips
15 Burpees

 

MobCon

Mobility

● 15min ungluing your week or 15min flexor work

MCR/Core

● Thai Planks 5×10 per side

Conditioning

For time
800m Run/1k Row/4min Bike
20 BoxJumps
15 Ring Dips
600/750/3min
15 Box Jumps
10 Ring Dips
400/500/2min
10 Box Jumps
5 Ring Dips
200/250/1min

 

Team CFSD

Make Up/Recovery

Ladies

A)Warm-up: 15 Min Mobility: Roll out Ladies!!

B) 2K Row for Time
Rest 5 Min.
C)AMRAP 2 Min
Pull-ups
Rest 2 Min
D)AMRAP 2 Min.
Ring Dips
Rest 2 Min
E)AMRAP 2 Min.
Wallballs
Rest 2 Min
400 Meter Run for Time

Gymnasty

Pull Day!

  • July 17, 2015
  • WODs