12.3.18 – 12.8.18

Monday, 12.03.18

Warm up

Line Drills:

High knees

Butt kicks

Spidermen

Side lunge

X2

 

With empty barbell:

5 HPC

5 FS

5 STO

5 thruster

5 back squat

5 BTN PP

5 BTN thruster

 

Back Squat:

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps
Sets 1-2 = @ 92.5% of last weeks 7-RM
Sets 3-4 = @ 87.5% of last weeks 7-RM

 

WOD:

18-15-12-9-6-3

Thrusters 75/55

Power Snatch

TTB

 

 

Tuesday, 12.04.18

CF GROUP

Warm up:

3 rounds:

:45 row

10 pvc pass throughs

5 PVC OHS

5 PVC sotts press

 

Snatch warm up

 

Snatch

  1. Every 2 minutes, for 10 minutes (5 sets):
    (Snatch + Hip Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

  1. Every minute, on the minute, for 4 minutes (4 sets):
    Snatch x 2 reps @ 85% of 1-RM Snatch

 

 

 

WOD

AMRAP 10

1,2,3,4,5,6…

Burpee MU (Burpee BMU or Burpee PU)

Power Cleans 185/125

 

 

CF LIGHT

Warm up:

Line Drills:

High knees

Butt kicks

Spidermen

Side lunge

X2

 

With light DB

2 rounds:

5 HPC

5 FS

5 STO

5 thruster

5 back squat

 

WOD:

Teams of 3

6 rounds (15 min cap)

12 Burpees over the rower

12 Cal Row

12 alt DB Snatches

One athlete completes an entire round, once that round is complete athlete 2 completes a round and so on, until 6 rounds are complete (2 rounds per athlete)

 

At 20 min mark

 

Teams of 3 (split reps as needed, one athlete works at a time)

AMRAP 15

100 Single Unders

30 pull ups

30 DB Push Press

30 v ups

100 single unders

40 pull ups

40 DB Push Press

40 v ups

100 dubs…..reps continue to climb by 20 each round

 

 

 

Wednesday, 12.05.18

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

 

Then,

Barbell warm up

 

Clean:

Every 2 minutes, for 14 minutes (7 sets):
Clean

*Set 1 = 1 rep @ 75% of 1-RM Clean
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%

 

Wod:

5 RFT

150 Dubs

100 Ft HSW

7 Strict MU or Strict Pull ups

 

 

Thursday, 12.06.18

CF GROUP

Warm up:

400 m Row or Run

60 sec Frog Stretch

60 sec Dragon on each side

50ft inch worms (keep arms and legs straight)

10 RDL (slow and controlled)x3 sets

 

Deadlift

Three sets of:
Pause Deadlift x 10 reps @ 57.5%
(pause 2-3 seconds at the knee and then continue to lockout)

 

Wod

Teams of 3

6 rounds (12 min cap)

12 Burpees over the rower

12 Cal Row

12 alt DB Snatches 50/35 or 35/20

One athlete completes an entire round, once that round is complete athlete 2 completes a round and so on, until 6 rounds are complete (2 rounds per athlete)

 

 

 

CF LITE

Warm up:

Coach led

 

EMOM 21

Min 1-10 DB Squat Cleans

Min 2-30 Single Unders

Min 3-20 V ups

 

Wod

4 RFT

30 Wall Balls

20 KB Swings

 

 

Friday, 12.07.18

Warm up:

3 rounds

10 single leg DB deadlift (per side)

10 alternating lunge with a twist

10 jump squats

:30 singles

 

Clean

Take 10-12 minutes to build to today’s “heavy” Power Clean

Drop back down to 65%, and then…

Take 10-12 minutes to build to today’s “heavy” Clean

 

Wod:

4 RFT

30 Wall Balls 20/14

20 KB Swings 53/35

 

 

 

Saturday, 12.1.18

CF GROUP

With a parter…

For Time

100 Thrusters 96/65

80 Burpee Box Jump Overs

40 Bar MU (100 CTB or PU)

Then

 

2RFT

30 Power Snatches 135/95

30 OHS

 

Then

For Time

Row 2K

40 CJ 185/135

 

Rest 3 min bw rounds

 

 

 

CF LITE

With a partner…

For Time

100 DB Thrusters

80 Burpee Box Jump Overs

60 Pull ups

 

Then

 

4 RFT

30 DB Snaches

30 DB Front Squats

 

Then

For Time

Row 3K

500 Single Unders

 

Rest 3 min bw rounds

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