Thu / 1 Oct 2015
In order to succeed, we must first believe that we can.
-Nikos Kazantzakis
Daily WOD
A. CFSD W/U #3
B. Snatch
❏ L1 10×1 Pwr Snatch build to trainer approved weight
❏ L2 10×2 Snatch Pull into Hang Squat Snatch build to at least 80% 1rm
C. 3min work 1min rest for 3rds
● 5 OHS @ 60-75% of bdwt
● 10 Shoot Throughs
● 20m Farmer Carry
Mobility and Conditioning Class
Mobility
● 10min to lower back
● 5min athlete choice
MCR/Core
● Leg Levers
Conditioning
❏ 10min speedwork athlete choice
❏ 10min AMRAP
● 5 Ring Dips
● 10 Burpees
● 20 Squats
Team CFSD
A) Power Snatch
1 x 1 @75% + 5#
2 x 1 @75% less 20#
B) Power Clean
1 x 1 @80% + 5#
2 x 1 @80% less 20#
C) Front Squat
1 x 1 @85%
2 x 1 @85% less 20#
D) Fran
Wed / 30 Sep 2015
What you do today can improve all your tomorrows -Ralph Marston
Daily WOD
A. CFSD W/U #1 plus 50 Banded Good Mornings and 30 Pull Apart
B. Strength/Skill 5-10 min build to weight, mobility between sets
Deadlift
❏ L1 5×3 build to working weight
❏ L2 3×5 @75% 1rm
C. For time
● 1000m Row/800m Run
● 15 Dead lifts (L1 bdwt, L2 225/155)
● 15 Ring Dips
● 750m Row/600m Run
● 10 Dead lifts
● 10 Ring Dips
● 500m Row/400m Run
● 5 Dead lifts
● 5 Ring Dips
Mobility and Conditioning Class
Mobility
● 10min to lats
● 5min to hamstrings
MCR/Core
● 2min L sit on parallettes
Conditioning
23min AMRAP
● 600m Run/750m Row
● 20 Pull Ups
● 20 Banded Good Morn
● 20m Farmer Carry
Team CFSD
A) Snatch 6 x 1
80%, 85%, 90%, 85%, 90%, 95%
B) Split Jerk 4 x 2 + 5#
2 Second pause in the dip
C) Back Squat 3 x 5 @75% + 10#
Run 100 x 16 Rest 3:1
Ladies
A) 2 Sets:
250 Meter Row
30 Hip Extensions
20 Pass Throughs
15 Each leg- Single Leg Hip Bridge (keep glutes engaged and hips level)
30 Second each leg couch stretch
B1) Front Squat 6×2 *Start with 55% of 1RM and increase by feel each set
B2) Farmers Carry 6×50 Meters *Start with 16kg each hand and go up by feel
C) TABATA – 8 Rounds each movements
Ring Dips or Bench Dips
V-ups or Sit-ups
Med ball Russian Twist
DB Thrusters
Tue / 29 Sep 2015 – Push Presses and Balls
Good on everyone who came in and handled the “Hammer” WOD yesterday!
Push Press today, get after it!!!
A great way to track your fitness is to post to comments here on the website!
Easy to use, searchable, and helpful for your coaches to program better with your
feedback…
Daily WOD
A. CFSD Warm Up #2 plus practice HS holds/HSPU plus Overhead mobility
B. Push Press
❏ L1 Build to heavy set of 3
❏ L2 Build to 1rm
(Compare to 4/27)
C. 35-25-15-5 Reps for time of
● Wall Balls
● Ball Slams
(Compare to 6/18)
Mobility and Conditioning Class
Mobility
● 15min to Glutes
MCR/Core
● Complete 1 set of Tabata Plank Holds (elbows)
Conditioning
Complete 16:00 of rotating Tabata
● DB/KB Push Press
● Back Step Lunges
● Push Ups
● Step Ups
Team CFSD
A) 2 Ground to knee + Hang Snatch
5 x 1 @70% + 5#
B) Clean from Blocks 5 x 2 @75% +5#
C) Front Squat 4 x 3 @75% + 5#
D) 20-30 min gymnastic skill work
For part A you are basically doing snatch grip Deadlift but stopping at the knee. From the ground to your knee should take 3 Second (tempo) and pause for 2 seconds before the hang snatch
Gymnasty
Ring Strength Progression
BL + Inverted Pull Ups
PL + Stall Bar Support
FL + Stall Bar Ab Twists
If you have time to get to the gymnastics classes on Tue and Fri from 5-6pm you should get there.
Flexibility, Mobility, Core Strength, and Upper Body strength, take advantage of everything we
offer if you can! Don’t be scurred!! Take your fitness to the next level.
Mon / 28 Sep 2015
WOD
A) w/u #4
B) Strength/Skill 5-10min to build to weight, mobility between sets
NONE
C) Conditioning
1) Hammer RX
Five rounds for time of:
➔ 135 pound Power clean, 5 reps
➔ 135 pound Front squat, 10 reps
➔ 135 pound Jerk, 5 reps
➔ 20 Pullups
Rest 90 seconds between rds
2) L2 Same as above but with 50-60% of 1rm clean
3) L1 weights 45/35, 65/45, 95/65 coach approved
15min AMRAP
➔ 5 Pwr Clean
➔ 10 Front Squat
➔ 5 PushPress
➔ 10 PullUps
MobCon
Mobilize Monday
● 20min full body trainer led mobility
MCR/Core
● Trainer’s Choice
Conditioning
18min AMRAP
● 5 Burpees
● 10 WallBalls
● 20 DoubleUnders
● 200m Run/250 Row
Team CFSD
A) Snatch 6 x 1 @ 85% +5#
B) Clean and Jerk
1 x 90%
2 x 1 @ 90% – 30#
C) Back Squat 5 x 3 @ 80% + 10#
D) 5 Rounds For Time
15 Power Snatch 115/75
10 Burpees over the bar
Ladies
A)2 Sets:
10 Deck Squats
15 Meter HS Walk or 20 Shoulder Tap Wall Runs
3 V-ups + 5 Hollow Rocks
B) Back Squat 4×12-15 Reps @ 60% of 1RM
Rest 2 Min. between sets
C) EMOM FOR 18 MIN
MIN 1: 100 Meter Sprint
MIN 2: 30 Seconds Max Wallballs
MIN 3: 10 TTB or KTE
Fri / 25 Sep 2015
WOD
A)w/u#1 Plus 20 Squat Therapy
B) Strength/Skill (5-10 min build to working weight, mobility between sets)
Back Squat
●L1 5×3 build to working weight
●L2 3×6 @70%1rm
C) Conditioning
3rds for time
●500m Row
●15 Deadlifts (at squat weight above)
●10 Ring Dips
MobCon
Mobility
● 15min ungluing your week
MCR/Core
●Support Holds/Reverse Planks
Conditioning
‘Cindy’
20min AMRAP
●5 PullUps
●10 PushUps
●20 Squats
Team CFSD
Make Up/Recovery
Ladies
Gymnasty
Pike Mobility + Handstand Work