Wednesday, September 11, 2019

Warm Up

1 min Jump Rope

10 Box Step Ups

Walking Spiderman (Rig to Board)

Toy Soldiers (Board to Rig)

Bear Crawl (Rig to Board)

30 Sec Handstand Hold

10 Fwd Stepping Lunges (Total)

SOD

5 sets

10 BB Backrack Box Step Ups (total - 95/65)

2 Turkish Get Ups (per side)

5 Candlesticks

WOD

4 min AMRAP

10 DB Snatches (total - 50/35)

10 Burpee Box Jumpovers

-2 min Rest-

4 min AMRAP

8 DB Snatches

8 Burpee Box Jumpovers

-2 min Rest-

4 min AMRAP

6 DB Snatches

6 Burpee Box Jumpovers


Friday, September 6, 2019

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Warm Up

3 Rounds

200m Run

5 Burpees

5 Empty BB Romanian Deadlifts

5 Empty BB Hang Cleans

5 Empty BB Front Rack Lunges (per leg)

WOD

Part 1 – 9 min AMRAP

2 Power Cleans (115/75)

2 Burpees

2 Abmat Situps

4 Power Cleans

4 Burpees

4 Abmat Sit Ups

….adding 2 reps each round

- Rest 2 mins –

Part 2 - Take result from WOD and go back down the ladder to 2 as fast as possible. Your score is your time.

(Example: Say for part 1 you get 2 sit ups into the round of 16. You would start part 2 by doing 2 sit ups, then 16 burpees, then 16 power cleans, 14 sit ups, 14 burpees, etc.)

Post WOD

Tabata 1: Side Planks (Alternating)

- Rest 1 min -

Tabata 2: Tubing Chest Fly

Thursday, September 5, 2019

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Warm Up

1min Jump Rope

10 Push Ups

10 PVC Passthroughs

30 sec PVC Chicken Stretch

30 sec Rig Lat Stretch

5 TVWQB

10 Lunges

10 Kip Swings

SOD (15 mins)

5 sets of 5-8 reps: Ring Dips

5 sets of 8 reps: Seated Lateral DB Raises

*Spend time in between sets working on double unders

WOD (24 min)

5 Rounds

1 min. Max T2B

1 min. Max Double Unders/High Jumping Singles

1 min. Max Push Press (75/55)

1 min. Max Jumping Lunges

1min. Rest

Wednesday, September 4, 2019

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Warm Up

350m Row

150m Straight Leg Row

5 Inch Worms

30 sec Calf Stretch

10 Wall Squats

30 sec Pigeon Stretch

30 sec Front Rack Stretch

5 Empty BB Front Squats

5 Empty BB Back Squats


SOD

20 min to work up to a heavy 3-rep back squat

*90 secs rest MINIMUM between sets


WOD

Teams of 2 - 6 RFT

P1. 5 Front Squats (135/95) then max burpee over bar until P2 finishes row

P2. 250m Row

*Each person squats/burpees 6 times and rows 6 times