Archive

Category Archives for "WODs"

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

  • September 24, 2015
  • WODs

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

  • September 23, 2015
  • WODs

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

  • September 22, 2015
  • WODs

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

  • September 21, 2015
  • WODs

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

  • September 17, 2015
  • WODs