Friday, April 12, 2019

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Warm Up:
400m Run
10 Wall Squats
30 sec Standing Skin The Cat
15 PVC Passthroughs
10 PVC Overhead Lunges
10 PVC Overhead Wall Squats
10 Empty BB Hang Power Snatch
5 Empty BB OH Squats

SOD

Every 90 seconds for 10 Rounds
Complex: 1 Power Snatch --> 1 Hang Power Snatch --> 1 Squat Snatch
*make 3-4 ascents in weight
(Fitness: 5 BB Front Squats)

WOD

3 RFT:
400m Run (to stop sign at bottom of hill and back)
12 DB Thrusters (50/35)
10 V-Ups

Thursday, April 11, 2019

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Warm Up:
3 Rounds
50 Single unders (or 25 double unders)
10 Box Step Ups (5 per leg)
10 Low KB Swings
10 PVC Passthroughs
5 Burpees

WOD

5 min AMRAP
10 AKBS (Fitness: Russian KBS)
10 Box Jumpovers (Fitness: Step Ups)

- 1 min rest -

5 min AMRAP
25 Double unders/50 single unders
5 DB Snatch per side (50/35)

- 1 min rest -

5 min AMRAP
10 AKBS
10 Box Jumpovers

- 1 min rest -

5 min AMRAP
25 Dubs/50 Singles
5 DB Snatch per side

Post WOD: Mobility, Foam Roll, Ball Mash

Wednesday, April 10, 2019

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Warm Up:
500m Row (moderate pace)
Walking Spiderman Stretch - Whiteboard to Rig, Jog Back
Walking Leg Swings/Toy Soldiers - Whiteboard to Rig, Jog Back
Side Shuffle Whiteboard to Rig, Side Shuffle Back
5 Push Ups to Downward Dog
10 Light KB SDHP
10 Empty BB Romanian Deadlifts

SOD (20 mins)

5x5 Deadlifts - Start at 50% of 1RM and go up 5-10% each set, finshing at 80%
(Fitness: 3x10 DB Deadlifts)
5x8 SA DB Bench Press (wt: athlete's choice)

Coaches Note: If athlete does not know 1RM, use the time to establish 1RM

WOD

12 min clock
Buy-in: 1000m Row
Remaining Time AMRAP of
10 BB SDHP (95/65) (Fitness: KB SDHP)
10 BB FR Kneel-to-Stand (5 per leg) (95/65) (Fitness: DB Lunges)
(https://youtu.be/gzNHWAOVcH0 - use barbell instead of kettlebell)

Tuesday, April 9, 2019

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Warm Up:
3 rounds
200m Run
10 PVC Passthroughs
10 PVC Good Mornings
10 Push Ups
10 Kip Swings on Rig

SOD (15min)


Handstand Push Up/Handstand Walk practice
- Wall walks to wall-facing HS Hold
- Wall-assisted HS Hold
- HSPU with plates and pad under head
- HSPUs (sets of 5)
- Deficit HSPU (sets of 3-5)
- HS Walks

WOD

22 min AMRAP
800m Run
14 Abmat Sit Ups
12 Burpees
10 Pull Ups
8 SA DB Push Press (Per Arm)

Monday, April 8, 2019

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Warm-up:
3 Rounds:
250m Row
10 Lunges per leg
10 Hanging Shrugs
10 Empty BB Hang Cleans
10 Empty BB Push Press
10 Empty BB Back Squats

SOD (20 min)

5x5 Back Squat
- Start at 50% of your 1 RM and go up 5-10% each set, finishing at 85%. (Fitness: 3x10 Back Squat, finishing at 70%)
-Superset-
5 sets of 30 sec. weighted front plank holds (25/15) (after each set of back squats immediately go into plank hold)

WOD

12 min AMRAP

2 Wallballs (Fitness: DB Front Squat)
2 Toes to Bar (Mod/Fitness: Knees to Chest)
2 Power Cleans (135/95) (Fitness: DB Cleans)
Ascend by 2 reps each round.


Wednesday, April 3, 2019

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Warm Up:
60 sec Row
Walking Lunges down, jog back
Butt Kickers down, jog back
High Knees down, jog back
Walking Leg swings down, jog back
Tips Overs down, jog back
(down = whiteboard to rig, back = rig to whiteboard)
10 Wall Squats
10 Empty BB Strict Press
10 Empty BB Front Squat

SOD

5x5^ Front Squats
5 sets of 1 Turkish Get Up per arm

WOD

"Grace"
30 Clean and Jerks for time.