Thursday, January 24, 2019

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(Phosphogenic)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mrnings, 5x TWVQB, 10 BB sumo deads, 10 BB OHP, 10 standing tubing chest flies

SOD

In 30 minutes complete:
5 x 3^ Sumo deadlifts
5 x 3^ BB or DB OHP
5 x 6-8 DB Chest flies (https://www.youtube.com/watch?v=QENKPHhQVi4)

WOD

“Tabata These”: (8 rounds each of 20 on/10 off) (10 min total)
1st Tabata: Dubs (Mod high singles or Doube taps)
2nd Tabata: Hollow Rocks
*2 min rest between Tabatas.

Complete all 8 rounds of Dub Tabata first, and then complete the 8 rounds of Hollow Rocks.

Wednesday, January 23, 2018

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(Glycolytic)
WOD Review:

Warm up all together: 60 sec bike or row, 30 sec wall squats, 20 sec hollow rocks, 20 sec BB penally rows, then 2x: 5 WB, 5 RKBS, 5 V-ups, 5 light Pendlay rows

WOD

5 sets of 6 minutes to accomplish: (Rest remainder of time) (30 min total)
21 Wall Balls (20/14 @ 10’) (50+ 14/10 @ 9’)
21 America KBS (53/35) (50+ 35/25)
21 V Ups
21 Pendlay rows (115/75) (50+ 85/55)

If you don’t finish the work or finish the work with less than 1 minute of rest in the 6 minutes, decrease weight or reps of 1 or more skills.
If you finish the work with more than 2 minutes rest, consider increasing the weight or reps of 1 or more skills.

Tuesday, January 22, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 hanging shrugs, 5 DB deads/arm, 5 box jumps or step-ups, THEN: 2x: 1 Pull-up, 1 DB lunge/leg, 1 DB snatch /arm, 1 burpee BJ over

SOD

10 min to work on:
Handstand work: HS walking practice/Walk to the wall, HS holds...
Rope climb technique practice

WOD 1

8 min AMRAP
1 Strict Pull-up (Mod: Strict with bands / Ring rows)
2 DB lunges per leg (50/35) (50+ 35/20)
2 Pull-ups
4 DB lunges per leg
3 Pull-ups
6 DB lunges per leg
(Increase pull-ups by 1 each round and lunges by 2 each round)

4 min Rest

WOD 2

8 min AMRAP
1 DB snatch/arm (50/35) (50+ 35/20)
1 Burpee box jump over
2 DB snatch/arm
2 Burpee box jump overs
3 DB snatch/arm
3 Burpee box jump overs
(Increase snatches and BJ overs by 1 each round)

Monday, January 21, 2019

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(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 30 sec wall squats, 30 sec downward facing dog, 15 sec/leg Spiderman hold, 30 sec BB front rack stretch, then: 2x: 5 BB front squats, 5 BB hang power cleans, 5 BB squat cleans

SOD

In 18 min complete at least 4 sets of:
3^ Squat cleans (do not have to be touch and go)
8-10 Ab-wheel roll-outs

Fitness SOD option:

12 min AMRAP
8 MB Squats cleans
200m Jog
5 Ab-wheel roll-outs

WOD

6 rounds for time: (16 min cap)
15/12 cal Row
10 Back squats (taken from floor) (135/95) (50+ 95/65)

Be sure to adjust your calories and weight on the bar to ensure you are able to stay around 2 min per round. If you are unable to take the BB from the round use a squat rack.

Friday, January 18, 2019

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(Glycolytic 2-5 min bursts)
WOD Review:

Warm up all together: 60 sec row, 20 sec handstand hold, 30 sec feet together air squats, 20 sec push-ups, 1 rope climb/rope pull, 1 HSPU, 1 pistol/leg

WOD

4 rounds of: 6 min to complete the following: Finish before 6 min, rest remainder of time:
Going up and down the ladder = 1 round, so from 1 to 10 and back to 1. Only do the row once.

1 Rope Climb (Mod: 1 rope pull)
2 Strict HSPU (Mod: pad / kipping) (Fitness: 4 DB strict press)
4 Pistols (2/leg) (Mod: Heel touch step-downs: https://www.youtube.com/watch?v=lk9B4qAA1iQ
8 Burpees to plate (45 for all)
10 cal Row

Goal is 90 sec or so of rest. If you finish with more than 2 min rest, choose 1-2 exercises and increase their reps. If you finish with less than 1 min rest, adjust one or 2 skills.

SOD

In remaining class time complete sets of:
3-5 BB Bench press & 6-8 KB/BD Deadlifts

Thursday, January 17, 2019

(OlyNastics)
WOD Review:

Warm up all together: 60 sec bike, 30 sec PVC pass thru then 3x: 5 BB snatch balance, 5 BB good mornings, 5 BB hang power snatch, 5 BB OHS, 5 BB squat snatch, 5 knees to chest

SOD

15 min to superset sets of:
3^ BB Snatch balance (Fitness: 4 pole KB/DB waiters carry / arm)
10-15 GHD hip extensions

WOD 1

AMRAP 5:
12/9 cal Bike (Row if needed/same cals)
9 Power snatch (95/65) (50+ 65/45) (Fitness: DB snatch)
6 T2B (Fitness: Ab wheel roll-outs)
Rest 3 Minutes

WOD 2

AMRAP 5:
12/9 cal Bike
7 Hang squat snatch (115/75) (50+ 75/55)
5 T2B
Rest 3 Minutes

WOD 3

AMRAP 5:
12/9 cal Bike
5 Squat snatch (135/85) (50+ 85/65)
4 T2B

(3 individuals scores, total of 15 min)

If modifying the snatch weight, start at a weight where you can still build in weight across the three sets. This is for both the BB or the DB options.

Wednesday, January 16, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 BB back squats, 5 BB deadlifts, 5 BB hang power cleans, 5 BB jerks, 5 abmat sit-ups, 5 hanging shrugs, 5 sec bottom of ring dip hold/stretch

SOD

In 15 min build to a challenging set off BB Back squats (Fitness: 3-5 rounds of: 10 MB squat clean, 10 V-ups, 200m jog)

WOD

20 min AMRAP
3 BB clean and jerks (135/95) (50+ 105/75) (Fitness: DB C&J)
6 Pull-ups (Mod: Bands) (Fitness: BB/DB bent over rows)
9 Ring dips (Mod: Kneeling ring dips (ideally no bands), Box dips (Fitness: Push-ups)

*20 Ab-mat sit-ups between each round.