Tue / 14 Apr 2015

WOD

A) w/u #3

B) Strength/Skill (mobility between sets)

Snatch
L1- Build up to heavy single pwr snatch
L2- 1rm Snatch

C) Conditioning

12min AMRAP
15 KBS (2/1.5 Americano L2, 1.5/1 Ruski L1)
10 Ring PushUps (L2) PushUps (L1)
5 Tuck Jumps
Trainer led cooldown w/ focus on flexors

L1-Five rds for time:
1 Rope Climb
10 Knees to Elbow
21 In place lunge steps 25/15# plate
400m Run

 

Bodyweight & Kettlebell

Mobility

15min head to toe progressions

MCR/Core

5x max superman holds

Conditioning 1

18min AMRAP
20 WallBalls
20 DoubleUnders
20 PushUps

 

Team CFSD

A) Power Clean 5 x 2 @ 65%
***All at 65% No more!

B) Snatch Pull + Power Snatch 5 x 1
*** All Sets at 60% + 5#

C) Push Press + Push Jerk 5 x 1
*** All sets at 65% + 5 # of 1RM C&J

D) 3 Rounds for time
10 Toes to bar
40 Double Unders
10 OH Lunge 135/95

 

Gymnasty

Fundamental Day (Progressions for)
FL, SL, SLS, RC, HS

  • April 14, 2015
  • WODs

Mon / 13 Apr 2015

WOD

A) w/u #1 (10 min easy AMRAP)

● 200m run
● 30 hip ext
● 40 lateral squats (get lower over time)
● 10-­15 muscle up transitions on lowered rings (weightless/supported/zero pressure or stress)

B) Strength/Skill (mobility between sets)

Review Rope Climb (L1) or Muscle Up (L2)

C) Conditioning

‘White’
L2/RX-Five rounds for time:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25# plate held overhead
400m run

L1-Five rds for time:
1 Rope Climb
10 Knees to Elbow
21 In place lunge steps 25/15# plate
400m Run

*U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

Bodyweight & Kettlebell

Mobility

2min Couch Stretch Per leg
10min Rollout Lats
5min Quads or other sore area

Conditioning 1

‘White’
Five rounds for time:
15′ Rope climb, 3 ascents
10 Toes to bar/20sec L-sit
21 Walking lunge steps with 45/25# plate held overhead
400m run/500m row/2min bike

 

Team CFSD

A) Snatch 8×1 @75%
Weight Stays the same across all sets
Increase 5-10# from last week (shoot for 10#)
Do 1 Snatch every 2 minutes

B) Build up to 85% of your C&J x 1
Then 2 x 2 at 10kg less
Add 5-10# From last week

C) Front Squat
5×2 @ 80% + 10-20#
***Be Explosive!!!

***optional “Diane”
21-15-9
Deadlift 225/155
HSPU

 

Ladies

A) Warm-up: 2 Sets
200 Meter Run
15 Meter Inch worm
10 Scorpion Stretch Alternating
20 Back Extensions

B) EMOM FOR 10 MIN
1 Strict Press *Increase weight each min.

C) EMOM FOR 10 MIN
1 Push Press*Increase weight each min.

D) EMOM FOR 15 MIN
MIN 1: 30 Seconds Wallballs
MIN 2: 30 Seconds Ring Dips
MIN 3: 45 Seconds Flutter Kicks

  • April 13, 2015
  • WODs

Fri / Apr 10 2015

WOD

A) w/u #2 (10 min easy AMRAP)

● and review double unders

B) Strength/Skill (mobility between sets)

Back Squat 8×4 as a group

● exactly 1min from hands off barbell to hands on barbell
● 3sec timed controlled lowering to from top to bottom­trainer count out loud
● be sure to not allow pelvic/hips to rotate under­ ie don’t go too low

L1­ 65/45 or trainer assigned weight
L2­ no more than 60% 1rm

C) Conditioning

“Annie” (compare to 2/19 and record times!)

50/40/30/20/10
● Double Unders
● SitUps

optional
● 1k row not for time as finisher athlete choice if time allowed. Focus on skill not speed

 

Bodyweight & Kettlebell

Mobility

● 5min to flexors
● 10min Trainer led lacrosse ball to shoulder

Conditioning 1

Annie (Record your times!)
50­-40-­30-­20-­10
● DoubleUnders
● SitUps
­­recover 3-­5min­­

Conditioning 2

15min EMOM TGU­ 1sec pause per position of the movement up and down
● 10 min weakside
● 5 min strongside

Team CFSD

Make Up/Active Recovery

 

Ladies

  • April 9, 2015
  • WODs

Thu / Apr 9 2015

WOD

A) w/u #1 (10 min easy 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)

Bench Press

● L1 5×3 (heavy working weight)
● L2 3­1­1­1­1rm

C) Conditioning

3rds for time
● 3 PullUps­hardest variant (L1), MuscleUps (L2)
● 3 Broad Jumps
● 3 DL 155/105 (L1) 225/155 (L2)
● 400m run/500m row

 

Bodyweight & Kettlebell

Mobility

● 10min lacrosse ball to glutes
● 5min to any sore area

MCR/Core

● 2min L­sit on Parallettes

Conditioning

23min AMRAP
● 400m run/500m row/2min bike (athlete choice)
● 20 Banded GoodMorn
● 10 Dots
● 5 PullUps (hardest variant possible)

Team CFSD

A) Snatch Build to a Max in 12 Minutes
Then 2 x 1 @ 20# Less

B) C&J Build to a max in 12 Minutes
Then 2 x 1 @ 20# less

C) Front Squat
1 x 1 @ 85%
2 x 1 @ 85% Minus 20#

 

GYMNASTY

Reminder Aush is out of town…

Jump into another class today -OR- Meet at B-Street

3 Warm-Up Ascents

2 @ 80-90%

5-7 @ 100%

  • April 9, 2015
  • WODs
2

Wed / Apr 8 2015

WOD

A) w/u #4

B) Strength/Skill (mobility between sets)

● L1 20min EMOM Clean DL then Hang Pwr Clean 95/65 65/45 45/35 trainer assigned
● L2 20min EMOM Clean and Jerk 60­75% 1rm

C) Conditioning

12min AMRAP
L1
● 3 WallWalks
● 10 Ft Squats 65/45
● 20 SitUps

L2
● 5 HSPU
● 10 Ft Squats 115/75
● 20 SitUps

 

Bodyweight & Kettlebell

Mobility

● 3min ea leg in couch stretch or 90sec ea in hyper flexor (hyper couch)
● 10min lacrosse ball to psoas or upper inner 1⁄3 of frontal leg­athlete choice

MCR/Core

● 60 Thai Planks (per side)

Conditioning

A) Sprints
● 6×50 (pole to door) or 3×400 athlete choice

B) For time
● 45 KBS
● 45 SitUps
● 45 Tuck Jumps
● 45 PushUps
● 45 Jumping Lunges (35 weakleg, 20 strongleg)

Team CFSD

A) Halt Snatch 6 x 1
***All sets @ 80%
***Pause 3 Seconds at the knee

B) C&J 6 x 1
***All sets at 85%

C) Front Squat 4 x 3
***All sets at 75% of 1RM Front Squat

D) AMRAP 8 Minutes
5 Toes To Bar
7 Ring Dips
9 Chest to Bar

 

Ladies

A) Warm-up: 2 Sets
400 Meter Run
10 Inch Worms
30 Hip Extensions

B) Five Sets
Bench Press x5Reps @50%of body weight
Bent-over DB Row x 8 Reps
Windmills x 8 each arm
Rest as needed

C) EMOM FOR 15 MIN
Min1: 30 Seconds HRPU
Min2: 15 DB Thrusters
Min3: 30 Second Rower Sprint

  • April 8, 2015
  • WODs