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
-
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…
-
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