Tue / 24 Mar 2015

TODAYS WODS

A) w/u 1

B) Strength/Skill

Back Squat- Mobility between Sets
L1-5×5
L2-3-1-1-1-1rm

C) Conditioning

5rds for time 14min time cap
● 15 KBS ruski 2/1.5 (L2) 1.5/1 (L1)
● 10 Goblet Walking Lunges (SAA)
● 30 DoubleUnders (L2) Singles (L1)

 

BW & KB

Mobility:
5min any sore area
10min to squat inhibitors

MCR/Core:
TGU

Conditioning:
Rotating Tabata for the following
-Goblet Squats
-HSHolds
-SitUps

 

TEAM CFSD

A) Warm up for Snatch 15 Min

B) Snatch 5 x 2 @ 65% +5-10#

C) 3 Rounds
Row 20 cals
10 Steps OH Lunge 115/75
5 Muscle ups

 

GYMNASTY

Stretch Series #1

Mon / 23 Mar 2015

TODAY’S WODS

A) w/u #1 (10 mins constant movement…)
200m run
30 hip ext
40 lateral squats (get low over time)
10-15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

B) Strength/Skill

1-Movement Review- RDL

[youtube]https://www.youtube.com/watch?v=XowKMitOVNc[/youtube]

-key points-
● Lock Back
● Not a stiff legged deadlift ie its done from top not floor
● Use Natural Range of Motion
● Only go to hamstring extension-NOT BELOW

2-Weighted PullUps -Mobility between sets
● L1- 10×1
● L2- 5x5rm

C) Conditioning (be sure to record times for board/leaders board)
Jackie

L1
1k Row
50 DB PushPress/ DB Thrusters
30 PullUps/JumpingPullups

L2
● 1k Row
● 50 Thrusters 45/35
● 30 PullUps

 

BW & KB

Mobility:
-15min ungluing your weekend

MCR/Core:
-4mx side planks ea

Conditioning:
800m/1k
10 double unders
10 ring dips
600m/750m
20 DU
10 ring dips
400m/500m
30 DU
10 ring dips
200m/250m
40 DU
10 ring dips

 

TEAM CFSD

A) 2 Rounds Not For Time
Run 200
10 GHD Sit ups
20 Squats
Scissors walk

B) Front Squat
In 10 Minutes Build to 85% the 4×3 @ 70%

C) For Time:
20 Wallballs
20 Ring Dips
20 Burpee Box Jumps
20 Pull ups
20 Pistols

 

LADIES

A) Warm-up: 2 Sets
20 Hollow Rocks
10 Candlesticks
250 Meter Row

B1) Front Squat 5X5
(Increase weight each set, first set starts with 65%)
B2) DB Floor Press 5×12 Reps

C) AMRAP 30 MIN
200 Meter Run
20 No Push-up Burpees
200 Meter Run
20 Front Squats 65#
200 Meter Run
25 KB Swings

Fri / 19 Mar 2015

TODAY’S WODS

A) w/u #4
OSA Clean&Jerk Warmup complete 5-10ea w/ pvc and then 1ea w/ barbell
*unless specified no barbell* (not for time, shake it out at any point)
GO LIGHTER BARBELL IF NEEDED
-Shin to Hang (clean deadlift)
-Hang to Shrug (FULL EXT)
-Shrug to Drop (NOT DONE W/ BARBELL)
-Hang Muscle Clean
-Hang Pwr Clean
-Pwr Clean
-Front Squat
-Hang Squat Clean
-Clean (full, shin to squat)
-Shoulder Press
-Push Press
-Push Jerk
-Split Jerk

B) Strength/Skill [mobility between sets]

Clean Technique (15-20min) Use this time to warm-up for WOD
● L1- work up to heavy/working weight power clean (trainer approved weight)
● L2- work on Clean and Jerks ~ 75% 1rm (not for time)

C) Conditioning

15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
Optional change for L1 if needed
15min AMRAP
3 WallWalks or 15sec HS hold
6 HangPwrCleans 75/55 or PushPress trainer assigned weight

 

BW & KB

Mobility:
10min for anything sore for this week
5min to Overhead limiters

MCR/Core:
2min L-sit on parallettes

Conditioning:
15.4 non barbell

18min AMRAP
3 HSPU
9 WallBall Cleans

 

LADIES

A) Warm-up: 2 Sets
15 Inch Worms
10 Hip Extensions
10 Scap Push ups

B1) RDL 4 x 8 (TEMPO 4111)
B2) Barbell torso 4×12 total
B3) Single leg KB RDL 4x 7 each side

C) 15.4
Modify weight as

Thursday / 19 Mar 2015

TODAY’S WODS

A) w/u #1
200m run
30 hip ext
40 lateral squats (get low over time)
10-15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

B) Strength/Skill [mobility between sets] ● L1- Goblet Lunges ( 5x5ea backstep in place) 2/1.5/1
● L2- Bulgarian Split Squat (5x5ea trainer assigned weight)
● note: if significant difference between ea leg exists then vary rep scheme accordingly ie
1×5 strongside 4×5 weakside, etc

C) Conditioning
3min work 1min rest 3rds
● 5 HSPU (L2) 15sec HShold or 3wallwalks (L1)
● 15 KBS (1.5/1 Ruski L1, 2/1.5 Americano L2)

 

BW & KB

Mobility:
5min on any problem area
10min achilles/calf work

MCR/Core:
3mx L-PullUps holds
50 Heel lift extensions

Conditioning:
athlete choice
5×50, 3×400 sprints

for time
5rds of
20 Banded GoodMorn
10 Ring Rows
5 ShootThroughs

Wed / 18 Mar 2015

TODAY’S WODS

A) w/u 1 (10 min Controlled AMRAP)
200m run
30 hip ext
40 lateral squats (get low over time)
10-15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

B) Strength/Skill [mobility between sets] ● L1- Ring Dips (5xMx reps)
● L2- Ring Dips (3-1-1-1-1rm)

C) Conditioning
30-20-10
● Ring Rows
● DL (L1 155/95 L2 205/155)

 

TEAM CFSD

A) 2 Rounds at an easy pace
Run 400
10 GHD Sit ups
20 Squats
Ostrich walk

B) Pause Bench 6 x 3

C) AMRAP 3 Min x 3
7 Thrusters 95/65
10 Pull ups

 

BW & KB

Mobility
-10min quads
-5min to lower arm

MCR/core
-4x mx levers

Conditioning
23min AMRAP
-400/500/2min
-20 farmer lunges
-10 push-ups on kb
-5 plate push

 

LADIES

Warm-up: 2 Sets
5-10-15 Meter Shuttle Run
10 No Push-up Burpees
10 V-ups

B1) Weighted Pull-ups or Weighted Negatives 4x 6-8 Reps
B2) Weighted Plank Hold from Elbows 4×60 Seconds (place plate on back
B3) Bent-over DB Reverse Fly 4×15 Reps

C1) Bent-over Barbell Underhand Grip Row 3x 8 Reps
C2) Weighted Hip Extension 3 x 20 Reps (Tempo 21X2)

D) AMRAP 15 MIN
5 Pull-ups
7 Burpees
9 KBS 1 PD