Friday, April 26, 2019

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(Glycolytic) 
WOD Review then warm up all together: 200m jog, 5 long pause air squats, 5 x push-up into downward dog, 5 traveling Spiderman crawls/leg, 5 rev lunges/leg, 5 plate ground to OH, 5 burpees

(36 min total)
WOD 1

AMRAP 8
10 Plate ground to overhead (45/25) (50+ 25/15)
10 Air squats
200m Run or 15/9 cal (bike or row)

Rest 3 min

WOD 2

AMRAP 8
10 Toes on plate push-ups
10 Plate reverse stepping lunges (5/leg) (hold plate anyway)
10 Hollow rocks

Rest 3 min

WOD 3

AMRAP 6
1 Indoor loop with plate or 8/5 cal (bike or row)
10 Plate squats (hold plate anyway)
15 Mountain climbers/leg (https://www.youtube.com/watch?v=ckaRjXaLiiM)

Rest 2 min:

WOD 4

AMRAP 6
1 indoor loop or 8/5 cal (bike or row)
12 Burpees to plate

Thursday, April 25, 2019

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(Gymnastics Focus) 
WOD Review then warm up all together: 30 sec jump rope, jog 1 loop, 10 leg swings/leg, 10 pausing wall squats, 20-30 sec/leg couch str., 20-30 sec/leg pigeon str, 10 hanging shrugs, 20-30 sec front rack str, 10 BB front squats

SOD

In 15 min, build to a heavy set of 3 Front squats.

WOD

3 Rounds:
10 HPSU (RX: 2 must be strict) (50+ 1 10# plate and pad) (Mod: 30 sec Hold)
15 C2B Pull-ups (50+ COB) (Mod: COB, strict banded, BB assisted)
50 Double unders (No Dubs = 50 45# straddle plate hop on/off)

Wednesday, April 24, 2019

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(Lactate Threshold)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm chicken str, 20 sec good mornings, 20 sec/leg leg swings, 20 sec downward dog, 5 TVWQB, then: 2x: 4/leg half kneeling BB OHP and 10 BB bent over rows

SOD

3-4 sets of: (20 min)
5-8 Half kneeling DB shoulder press (https://www.youtube.com/watch?v=-tqKknpEk5g
8-10 Single arm DB bent over back row (https://www.youtube.com/watch?v=hYOsRm3H748)

WOD

AMRAP 15:
30 Single arm DB push press (50/35) (50+ 35/20) (15/arm) 
25/18 cal Bike
20 Lateral BB burpees
15 Deadlifts (245/165)

Tuesday, April 23, 2019

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(Metabolic Conditioning)
WOD Review then warm up all together: 2 indoor loops, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 5 pausing air squats, 5 PVC pausing air squats, 5 hanging shrugs, 5 tight mini-kips

WOD

6 Rounds for time: (40 min Cap)
800m run (1K Row or 2000m Bike)
4 Squat snatches (185/135) (50+ 115/75) (Fitness: 8 DB snatch/arm)
2 Strict muscle-ups OR 5 Strict C2B pull-ups (Mod: Strict COB)

Monday, April 22, 2019

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(Phosphogenic)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 20 sec/arm chicken stretch, 20 sec BB front rack stretch, 20 sec BB front squats, then 2x: 2 high hip (HH) power clean & jerk (c&j), 3 HH squat cl & j, 3 hang pc & j, 3 hang squat cl & j, 3 squat cl and j

SOD

In 20 min, build to a heavy clean and jerk
OR
Fitness Option: 15 min AMRAP
10 WB
10 Abmat sit-ups
10 cal Row

WOD

For time: Partner Double Grace: 60 C&J (135/95) (50+ 95/65) (Fitness: DB’s)
Minimum 3 reps and Maximum 5 reps per turn AND touch and go reps only

*If there needs to be a team of 3, two athletes will work at the same time, and resting team member starts when 2nd athlete finishes their reps.

Gymnastics (6:30)

Skill Focus:

5 sets of 2 strict pull-ups, 2 strict knees to elbows, 2 strict toes to bar

Scaling options: 5 Strict banded pull-ups, 5 strict knees to chest

WOD (with a partner) (you go I go format)

120 AKBS (53/35)

EMOM 5 burpees (each)

Friday, April 19, 2019

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(Gymnastics Focus) 
WOD Review:

Warm up all together: 1 indoor loop, 10 big fwd arm circles, 10 big bkd arm circles, 4 pole DB waiters carry (med wt), 10 hollow rocks, 20 sec HS hold, 5 DB deads/arm, 2 DB snatches/arm

SOD

15 min to:
5 sets: 3-5 reps of 3-4 second Handstand negatives (RX 4-8 inch deficit) AND Work on one other gymnastics skill (T2B, muscle-ups, pistols, GHD sit-ups/hip extensions…)

WOD

10 Rounds for time:
10 Single arm DB snatches (5 each arm) (50/35) (50+35/25)
10 Burpees
10 V-ups

Gymnastics (6:30)

4 sets each:

Weighted single leg step-downs x8 each leg

Archer rows: x10

WOD

21-15-9-6-3

SL DB HCJ
Cal bike
Toes to bar

Thursday, April 18, 2018

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(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 20 sec per arm thumb down lat stretch, 10 hanging shrugs, 10 BB bench press

SOD

3 x 8^ Bench press & 3-5 Strict Pull-ups (18 min)

WOD

For time: (15 Min cap)
9 Thrusters (75/55) (50+55/35) (Fitness: DBs)
1,000m row
15 Thrusters
1,000m Row
21 Thrusters