Thu / 24 Sep 2015
WOD
A) w/u #2 Plus 10min Trainer Choice Mobility
B)5-10min to build to weight, mobility between sets
●Trainer/Athlete Choice review of at least 2 movements/skills
C) Conditioning
‘Danny’
20min AMRAP (COMPARE TO 6/8/15)
● 30 Box Jumps 20/24
● 20 Push Press
● 30 Pull Ups
➔RX 115/75
➔L1 45/35, 65/45
➔L2 95/65
MobCon
Mobility
● 10min Shoulder Mobility/Scap Mobility
● 5min Athlete Choice
Core/MuscleChainRecruitment
● Heel Ext 80 per
Conditioning
3min work 1min rest for 4rds
● 20 Banded GoodMorn
● 5 PushUps
● Begin each rd with 1 line drill/suicide
Team CFSD
A) Power Snatch
1 x 1 @75%
2 x 1 @75% less 20#
B) Power Clean
1 x 1 @80%
2 x 1 @80% less 20#
C) Front Squat
1 x 1 @85%
2 x 1 @85% less 20#
Optional Row 3500 at an easy pace
Wed / 23 Sep 2015
WOD
A) w/u #3
B) Strength/Skill -10 min to build to weight, mobility between sets
Snatch
● L1 10min EMOM Pwr Snatch into OHS, 10min to build to OHS 1rm or working weight
● L2 Find 1rm Snatch Compare to 8/7
C) Conditioning
for time
● 10-9-8-7-6-5-4-3-2-1 OHS (L1 trainer approved, L2 7080%1rm)
● 1-2-3-4-5-6-7-8-9-10 Bx Jumps
MobCon (Mobility and Conditioning Class)
Mobility
● 10min mobility to middle quad
● 5min to athlete choice
Core/MuscleChainRecruitment
Thai Planks
● 70per
Conditioning
23min AMRAP
● 1 Rope Climb
● 15 Goblet Squat
● 400m Run/500m Row/2min Bike
Team CFSD
A) Snatch 6 x 1
80%, 85%, 90%, 85%, 90%, 95%
B) Split Jerk 4 x 2
2 Second pause in the dip
C) Back Squat 3 x 5 @75%
Run 200 x 8 Rest 3:1
Ladies
Tue / 22 Sep 2015
WOD
A) w/u #1 plus 4×10 Slow Lunges
B) Strength/Skill 5-10min to build to weight, mobility between sets
Bulgarian Split Squat
● L1 8×2 Per build to working weight
● L2 6×3 Per at working weight
➔ this is a supportive movement, it is not for heavy weight
C) Conditioning
15min AMRAP
● 10 BackSquats (L1 trainer approved, L2 at least 80%bdwt)
● 5 HSPU/10sec HS hold
● 400m Run/500m Row athlete choice
MobCon Tabata Tuesday
Mobility
● 15min to Flexors
MCR/Core
● Complete 1 set of Tabata SitUps
Conditioning
Complete 3 sets of standard Tabata
● PullUps
● Lunges
● Plank Holds
Team CFSD
A) 2 Ground to knee + Hang Snatch
5 x 1 @70%
B) Clean from Blocks 5 x 2 @75%
C Front Squat 4 x 3 @75%
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
EMOM 20 min
1) 5 Box Jump + 5 Toes to Bar
2) 30 Second Row For calories
3) 5 Ring Dips + 5 Pull ups
4) 20 Russian KBS 2/1.5
Gymnasty
Stall Bar Abz Work
Simple Conditioning
Mon / 21 Sep 2015
WOD
A) w/u #2 plus 20 hindu Push Ups
B) Strength/Skill 5-10min to build to weight, mobility between sets
Bench Press COMPARE TO 6/10/15
❏ L1 build to heavy working weight
❏ L2 find 1rm Mx
C) Conditioning
Complete 4min work, 2min rest for 2rds (4-2-4, work rest work)
➔ Set 1
○ 500m Row
○ Mx PushUps for remaining time
➔ Set 2
● 500m Row
● Mx KBS for remaining time
MobCon
Mobilize Monday
● 20min full body trainer led mobility
MCR/Core
● Trainer’s Choice
Conditioning
3rds for time
● 600m Run/750m Row/3min Bike
● 15 TtB/KtE
● 30 Wall Balls
Team CFSD
A) Snatch 6 x 1 @ 85%
B) Clean and Jerk
1 x 90%
2 x 1 @ 90% – 30#
C) Back Squat 5 x 3 @ 80%
D) 4 Rounds For Time
Run 200
15 Pull Ups
15 Burpees (Touch the tall pull up bar)
Ladies
A)Warm-up:
2 Min Row
30 Banded Pull-aparts
20 PVC Pass Throughs
60 Second Couch Stretch each leg
30 Hip Extensions
B) Four Sets
15-20 Reps Goblet Squat
Rest 60 Seconds
Prowler Push 30 xMeters
Rest 60 Seconds
Sprint 30 Meters
Rest 60 Seconds
C) AMRAP 10 MIN
5 Pull-ups
10 GHD Sit-ups
50 Cal Rowing
Fri / 18 Sep 2015
WOD
A)w/u#4
B) Strength/Skill (5-10 min build to working weight, mobility between sets)
● Clean Pulls
L1/L2- Complete 10×2 Clean Pulls building to >1rm Clean (e.g. 102-105% Clean 1RM)
● Cleans
L1- 10min to build to working weight on pwr clean
L2- 10min to build to 80% 1rm Clean
C) Conditioning
12min AMRAP
● 1 DL
● 1 HangPwr Clean
● 1 HangSquat Clean
● 1 Shoulder to Overhead
● 200m Run
-L1- 45/35, 65/45
-L2- Bdwt
MobCon
Mobility
● 15min ungluing your week
MCR/Core
● Leg levers or Skin the Cat practice athlete choice
Conditioning
10rds for time
● 200m Run
● 10secs HS Hold
● 10 Burpees
Team CFSD
Make Up/Recovery
Ladies
A) Warm-up: 2 Set
400 Meter Run
60 Seconds wrist series stretch
1-2 Rope Climbs
30-45 Seconds HS Hold
60 Second Couch Stretch
B1) Thruster 8×1 (Build over the course of the 8 sets
B2) Strict Pull-up 8x 2-4 Reps
C) AMRAP 15 Min
6 HSPU
9 Deadlift
15 Cal Row
21 TTB
Gymnasty
T-Spine Stretch & Strengthening Series