Wednesday,March 20, 2019

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(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 10 hanging shrugs, 10 PVC OH wall squats, 10 sit-ups

SOD

In 15 min, build to a challenging Overhead Squat with 2-3x Shoulder stretches (20-30 sec) (half wall hang) https://redefiningstrength.com/…/half-wall-hang-e1411329123… AND MB T-Spine stretch: https://www.youtube.com/watch?v=_C1nMSnoCsA

WOD

AMRAP 12
5 Strict pull-ups (Mod: 2-3 three second negatives – No Bands)
10 Overhead squats (95/65) (50+ 65/45) (Mod: OH Split squats)
15 V-ups

Tuesday, March 19, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 1 indoor loop, 10 wall squats, 15 sec downward facing dog, 10 hanging shrugs, 5 RKBS, 5 fw lunge/leg, 3 inchworm pushup to a KB SDHP, 200m row

WOD 1

From 0-9 min AMRAP
10 WB (25/20) (10/9) (50+ 20/14 & 9/8)
15 Hanging knee raises
200m Run

9-10 min: Rest & transition

WOD 2

From 10-19 min AMRAP
10 RKBS (53/35) (50+ 35/26)
10 KB goblet squats
200m Row

19-20 min: Rest and transition

WOD 3

From 20-30 min AMRAP
8 Inchworm w/pushups into a KB SDHP (53/35)
300m Run

*3 final scores: 1 per WOD.

Post WOD: Mobility work

Monday, March 18, 2019

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(Glycolytic or 19.4)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC good morning. 20 sec spiderman/leg, 20 sec pigeon/leg, then 2x: 5 cal bike, 5 push-ups, 4 DB rows/arm, 5 light deads

WOD

5 Rounds on the 4:00
9 Deadlifts (225/155) (50+ 155/95)
6 DB Renegade rows (50/35) (50+ 35/20) (1 rep = Push-up > Row > Push up > Row)
21/16 cal Bike (50+ 17/12)
*Complete the work and rest the remainder of the time. If you have less than 90 sec rest, reduce weight first and then reps.

Gymnastics (6:30 PM)

Skill EMOM x15 min

Minute 1: 5 false grip ring rows into 1 ring transition

Minute 2: :30-:40 sec. accumulated in a handstand or nose to wall hold

Minute 3: 15 pike leg lifts over db

WOD

4 Rounds:

300m Row

10 AKBS (53/35)

100ft. SA farmer’s walk

Friday, March 15, 2019

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WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 BB power snatch, then: 2x: 5 light power snatch & 5 burpees over BB, rest 1 min, then, 1-3 bar muscle-ups/pull-ups/jumping PU, and 5 burpees over BB

WOD

3 rounds:
10 BB power snatch (95/65) (RX 55+ 65/45) (SC 65/45) (SC 55+ 45/35)
12 bar facing burpees (All SC can step-over)
(see scoring sheets or CF Games website for all wt options)

3 min rest - then

3 rounds of:
10 Bar muscle-ups (RX 55+ C2B pull-ups) (SC COB pull-ups) (SC 55+ jumping C2B)
12 Bar facing burpees

Time cap: 12 minutes, including 3-minute rest period.

Today is the day you go for your first Bar Muscle-up or UN-assisted pull-up!

Post WOD ITP for 5, 6:30, 8:30 and Noon classes: 

3-5 sets of Front squats
3-5 sets of GHD hip extensions
Break work up with active stretching / mobility during and then at end of work.

Thursday, March 14, 2019

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(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 BB power snatch, 5 BB squat snatch

Pre: SOD: 5 min of 2 x 5 light BB snatch balance AND 2-3x Shoulder stretch (half wall hang) https://redefiningstrength.com/…/half-wall-hang-e1411329123…

SOD

In 12 min, complete sets of 3 (not TNG) power and/or squat snatch technique (staying below 80% of 1RM)

WOD

For Time: 16, 14, 12, … 6, 4, 2 of : (72 of each)
WB
Ab-mat sit-ups

Post WOD: work on Mashing and Mobility

Wednesday, Marhch 13, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 60 sec row, 10 leg swings/leg, 20 line hop over, 10 straight legged sit-ups, 1 indoor loop, then: 5 Erg pike-ups and 5 Erg hamstring curls

WOD

35 min AMRAP
20 cal Row
20 Erg lateral hop-overs (over and back = 2)
10 Erg Pike-ups (https://www.youtube.com/watch?v=GxOAf5xN9-8)
20 Erg Hamstring seat curls (https://www.youtube.com/watch?v=ZM2YwtQN3RM)
200m Run (sub 600m bike)

Tuesday, March 12, 2019

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(Phosphogenic)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good morning. 20 sec skin the cat stretch, 20 sec standing child’s pose using racked BB, then 2x: 15 tubing back flies, 10 BB bench press, 10 BB deadlifts (2nd round, add some weight to the bars)

SOD

EMO the 2 min x 24 min (12 rounds total)
Round 1: 3-5^ Bench press
Round 2: 3-5^ Deadlifts (sumo or reg)
*You don’t need to ascend in weight each round
* Partner up as needed

WOD

7 min AMRAP
8 BB Back squats (135/95) (50+ 95/65) (BB taken from floor)
30 Dubs / 45 Singles