Fri / 15 Apr 2016

WOD

A. CFSD W/U #1 (one round) + 5 Mins Shoulder Mobility

B. Back Squat 5x
Rest 30 secs
Arch Hold 30 secs
Rest 2 Mins

C. OMG… FRAN!

D.
2-3min Row Cool Down

Mobility and Conditioning Class

Mobility

● 10min Midsection
● 5min Flexor

Conditioning

A. ­​800m Run/1k Row time trial ­mx effort
● 90sec rest

B. ­​for time
15min AMRAP
10 KBS
10 Box Jumps
10 TtB/KtE
10m Farmer Carry
10-­9-­8-­7-­6-­5-­4-­3-­2-­1
1­-2-­3-­4-­5-­6-­7-­8-­9-­10
● BallSlams (WallBall+gymnastic mat)
● DB/KB Thrusters

C. ­​800m Run/1k Row/4min Bike­Med pace

Team CFSD

A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from March 30, 2016? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Ladies

Warm-up:
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) Hip Extensions x 12 Reps *TEMPO 3112
A2)BB Hip Bridges x 10-15 Reps *TEMPO 21X1
A3)Landmine Twist x 16-20 Reps
Rest 90 Seconds

B)For Time: 800 Meter Run
50 Alternating Jumping Lunges
600 Meter Run
40 DB Front Squats 25lb
400 Meter Run
30 Sit-ups
200 Meter Run
20 HSPU

Gymnasty

Pull Day!

  • April 8, 2016
  • WODs

Thu / 7 Apr 2016

Daily WOD

A. CFSD W4 (~10 mins)

B. Strength
Five sets of:
2-Position Clean
(One from the ground, one from the hang)
Rest 2-3 minutes between sets

The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity. Do not sacrifice speed for weight.

C. Conditioning
Every minute, on the minute, for 10 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Mobility and Conditioning Class

Mobility
● 5min T-spine
● 10min Glutes

Core
● 2min L-sit on Rings

Conditioning
23min AMRAP
● 5 Ring Dips
● 10 Box Jumps
● 20 KB Lunges
● 400m Run/500m Row/2min Bike

Team CFSD

A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

  • April 7, 2016
  • WODs

Wed / 6 Apr 2016

Daily WOD

A. CFSD W/U #​​​​​1 (~10 mins)

B. 4 Rounds
3 TGU (ea side)
Rest 60 secs
30 secs L-Sit
Rest 90 secs

C. For time:

Row 1000 Meters

followed by . . .

3 Rounds
10 Push Press (95/65#)
15 Box Jumps (24/20″)
Run 600 Meters

Mobility and Conditioning Class

Mobility

● 5min Lats
● 10min Hammy

MCR/Core

● 70 Hip Ext not for time

Conditioning

3min work 1min rest for 4 rds
● Suicide/Line Drill
● 3 L-PullUps (or hardest variant)
● 10 Goblet Squat
● 10 Dots
– Line drill is only done at beginning of round

Team CFSD

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115 lbs)
30 Pull-Ups
Run 800 Meters

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 10 Reps @55%
Rest 30 Seconds
A2)Rope Climb x 1-3 Reps
Rest 90 Seconds

B) EMOM FOR 15 MIN
MIN 1: 15 Med Ball Slams
MIN 2: 15 No Push-up Burpees
MIN 3: 20 KBS

  • April 6, 2016
  • WODs

Tue / 5 Apr 2016

WOD

A. Coach’s Call for Warm-Up (OR Warm Up #5)

B. Strength/Core:
Four sets of:
Pistols x 6-8 reps each leg (Perform negatives to a box for scale)
Rest 90 seconds
Single-Arm Row x 10-12 reps each arm
Rest 90 seconds
DB Curls x 7 reps each arm
Rest 90 seconds

C. Conditioning:
Four sets for times of:
Burpees x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
Rest 90 seconds

Mobility and Conditioning Class

Mobility

● 5min Psoas
● 5min Overhead
● 5min Quads

MCR/Core

● 1 set Tabata Planks

Conditioning

16min Rotating Tabata
● KBS
● PushPress
● Elbow Planks
● Ring Rows

Team CFSD

A.
Five sets of:
Push Press x 3 reps
Rest as needed

Build to today’s heaviest triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips

Gymnasty

T-Spine Stretch Series!

  • April 5, 2016
  • WODs

Mon / 4 Apr 2016

WOD

A. CFSD Warm Up #1 (1-time through)

B. Strength:
False Grip Holds (Bent Arm – Can be at top of Ring Row or advanced top of Pull-Up)
3x30sec (or max effort)
Rest 60 secs Between

C. Conditioning:
Deadlift x 15 reps (find a challenging weight, recommended for veterans 275/185#)
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

D.
Three rounds for time of:
135/95 lb Power Clean x 10 reps
Pull-Ups x 15 reps
400 Meter Run

Mobility and Conditioning Class

Mobility

● 20min Full Body Mobility

MCR/Core

● N/A

Conditioning
For time in any order
● 1200m Run/1500m Row/5min Bike
● 300 Squats
● 150 SitUps
● 100 PushUps

Team CFSD

A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders

Ladies

Warm-up: 2 Sets
10 Inch Worms
20 Rolls on IT bands per leg
60 Seconds Per Calf (use the handle of the kettlebell to rollout calves)
20 Pass Throughs
16 Alternating Cossack Squat
20 Hip Bridges

A)EMOM FOR 10 MIN
MIN 1: 5 Reps Back Squats at 70-75% of 1RM
MIN 2: Ring Pull-ups x 3-5 Reps(complete Negatives if you cannot perform ring pull-ups) Tempo*30X1

B) EMOM FOR 18 MIN
MIN 1: 30 Second Row
MIN 2: 10 KBS
MIN 3: 30 Second Ring Support

  • April 4, 2016
  • WODs