Fri / 26 Jun 2015

WOD

A) (Trainer review purpose/basics behind strict weightless MuscleUp in w/u #1)
w/u#1

B) Strength/Skill (mobility between sets)

Review/Practice Muscle Up and trainer assigned mobility
Strict vs Kip vs Jumping

C) Conditioning

‘Nate’ (Aush’s Favorite Hero workout!)
20min AMRAP
2 Muscle-Ups (L1-Hardest Pullup/Chinup variant)
4 Handstand Push-Ups (L1- HS Holds or WallWalks x2
8 Kettlebell Swings L2-2/1.5, L1-1.5/1

 

Bodyweight & Kettlebell

Mobility

10min ungluing your week
5min to upper back/traps

MCR/Core

Leg levers/lowers

Conditioning

23min AMRAP
15 SDHP
10 Banded GoodMorn
5 Ring Rows
400mRun/500mRow/2min bike

 

Team CFSD

Make Up/Recovery

Ladies

A)Warm-up: 2 Sets
30 Hip Extensions
30 Banded Pull-aparts
30 Pass Throughs
30 Seconds each leg couch stretch

B) Four Sets
2-4 Weighted Pull-ups or 6-8 TEMPO Ring Rows
Rest 30 Seconds
6-8 Seated DB Press*TEMPO 30X1
Rest 30 Seconds
10 Each Arm Bent-over DB Row*Pull to your Rib Cage
Rest 60-90 Seconds
*If you are performing Ring Rows **TEMPO 30X1

C) AMRAP 20 MIN
10 Manmakers
20 Sit-ups
400 Meter Run or Row

Gymnasty

New Time 5pm TODAY!! Come get some before the weekend

Shoulder Prehab + FL Progression

4 Rounds

60 sec 5-10-15yd Shuttle
5 Cast Wall Walks
5 Dynamic Push-Ups
Ag Walk (Down and Back)

Rest 2-3 mins between rounds

  • June 26, 2015
  • WODs

Thu / 25 Jun 2015

WOD

A) w/u #4

B) Strength/Skill (mobility between sets)

Clean- take time to build to weight then complete following
L1- 10×2 Pwr Clean w/ 2sec pause at the hang- trainer assigned weight
L2- 10×2 Squat Clean w/ 2sec pause at the hang- finish w/ thruster
80%mx thruster weight

C) Conditioning

4rds for time BOOM!
L1- 65/45, 95/65 -a weight that can be PushPressed at fatigue
L2- Bdwt
1 Deadlift
1 Pwr Clean
1 [L1-ft squat] [L2-RDL] 1 HangPwr Clean
1 [L1 PushPress or thruster] [L2-Jerk] 10 ShootThroughs (down and back =1)
10 PushUps on parallettes
400m run
Time Cap 18min

 

Bodyweight & Kettlebell

Mobility

15min mobility to quads- start big w/ roller finish small w/ lacrosse ball

MCR/Core

10min ring practice/review ie skin the cat, kip, etc

Conditioning

5rds for time
5 KB/DB SingleArmPwrClean (alternate each rd, go with lesser weight)
10 Goblet Squats
15sec Elbow Plank
20 Box Jumps

 

Team CFSD

A) Front Squat
1×80%
2×2 @ -20#

B) Snatch 4×3 @ 60%

C) Press + Push Press x 3 @ 50% of C&J
2 Press + 2 Push Press

Gymnasty

MOVING TO FRIDAYS!!

  • June 25, 2015
  • WODs

Wed / 24 Jun 2015

WOD

A) w/u #1

B) Strength/Skill (Mobility Between Sets)

GoodMornings
● L1­ 5×3 Trainer assigned weight
● L2­ 5×5 Build to heavy working set

C) Conditioning

● 500m Row for Time!!! [Compare to 2/20] ● recover 2-­3min
● 50 Jumping Burpee Pullups/ChinUps for time (minimum 5” target)

 

Bodyweight & Kettlebell

Mobility

● 15min glute work­lacrosse ball + stretch

MCR/Core

● Review GHD situp then athlete choice 50GHDs or 75CrunchHollows

Conditioning

➔ 10min Speedwork
➔ 12min AMRAP
● 5 Burpees
● 10 Jumping Lunges
● 200m Run

 

Team CFSD

A) Hand Snatch
From the knee
1×85%
3×2 @ -20#

B) Clean and Jerk
6×1 @ 75%

C) Back Squat 5×3 @70%

D) 10 Min AMRAP
8 Push Press 115/75
10 Pull Ups
Run 100

Ladies

A)Warm-up:
2 Sets
20 Banded Pass Throughs
30 Seconds each arm tricep stretch
1 Min Superman Hold
60 Seconds each leg couch stretch
10 Alternating Cossack Squats

B)Front Squat 5×3
*TEMPO 22X1
*Increase weight each set, work on keeping chest up and not letting it cave from the weight.

C) EMOM FOR 12 MIN
Min 1: 14-16 Steps DB Monster Walk
Min 2: 30 Sec. Weighted Hip Extension(keep stomach tight, pull with glutes/hamstrings)
Min 3: 10 Reps Barbell Bent-over Row

D) Rowing Intervals 20 Seconds on 10 Seconds off x 16

  • June 24, 2015
  • WODs

Tue / 23 Jun 2015

WOD

A) w/u #2 (10 mins continuous)

B) Strength/Skill (mobility between sets)

PushPress
❏ L1­ 5×3 Build to heavy working set. Stay off your toes/knees!
❏ L2­ 1rm….5­10min build up then 3­1­1­1­1 USE BELT!

C) Conditioning

12min AMRAP
● 15 KBS L1­1.5/1, L2­2/1.5
● 10 SitUps
● 200m Run

 

Bodyweight & Kettlebell

Mobility

● 10min to anything sore
● 5min inner hip distraction to bad leg

MCR/Core

● 1 set Tabata SitUps
● 2min flexor stretch

Conditioning

Complete 1 set of standard Tabata w/ 500m row after each set
● WallBalls
● ChinUp/PullUps Holds

 

Team CFSD

A) Power Snatch + Hang Power Snatch
4×1 @ 60%

B) Halt Clean 5×2 @ 75%
Pause 2-seconds at the knee

C) Front Squat
Build to 80% x 3
3×2 @ -20#

D) Push Jerk 5×2 @ 60% of C&J

Gymnasty

4 Rounds

30-60sec HS Wall Runs
1 Rope Climb
5 Strict Pull-Ups
5 Ring Curls
3 Pull-Overs

Rest 3 mins between rounds

  • June 23, 2015
  • WODs

Mon / 22 Jun 2015

WOD

A) w/u #3

B) Strength/Skill (mobility between reps)

L1- 20min EMOM HEAVING Snatch Balance
Trainer assigned weight PVC up to 75% 1rm
L2- 10min EMOM PRESSING Snatch Balance (60-75%1rm snatch)
L2- 10min Build to Heavy Snatch Balance at least 90+% 1rm snatch

C) Conditioning

4 Rope climbs
8 [L1-OHS from rack 65/45] [L2- PWR SNATCH (OR HANG PWR SNATCH) 115/85] 16 Burpees
32 Wallballs
64 BallSlams
128 DoubleUnders

 

Bodyweight & Kettlebell

Mobility Monday

20min Head to Toe trainer led mobility front to back top to bottom

MCR/Core

Complete 15 TGU not for time 10weakside 5strongside
Review KB/DB Snatch

Conditioning

4 Rope climbs
8 kb/db snatch (ea)
16 Burpees
32 Wallballs
64 BallSlams
128 DoubleUnders
800m run/1k row/4min bike not for time as finisher

 

Team CFSD

A) High Hang Snatch
6×1 @ 65%

B) Clean and Jerk 4×1 @ 70%
1 Clean + 2 Jerks = 1

C) Back Squat 5×5 @ 70%

D) EMOM 12
1) 4 Touch and go squat cleans 155
2) 6 Burpees over the bar
3) 45 Double Unders

Ladies

A)Warm-up:
200 Meter Run
30 Air Squats
20 Wall Runs
60 Seconds Couch Stretch each leg
20 Alternating Cossack Squats
50 PVC Pass Throughs (Yes 50, as you loosen up move your hands in. The pass throughs will help you get a back rack position for the back squats!)

B) Back Squat
5@50%
5@60%
3@70%
4x 2@80%

C) Four Sets
30 Seconds Max HSPU
12 Back Rack Alternating Reverse Lunges with 40-50% of your Back Squat
Rest 60 Seconds

D) AMRAP 6 MIN
10 No Push-up Burpees
10 Burpees

  • June 22, 2015
  • WODs