Thursday, October 18, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: Row 60 sec, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 5 TVWQB, 5 snatch grip deadlifts, 5 BB hang snatch, BB or PVC high hip muscle snatch, 5 hang power snatch, 5 power snatch, 5 squat snatch

SOD

EMOM x15 min (5 cycles through)
Min 1: 5 Snatch grip deadlifts into 3 hang snatch (power, squat or split)
Min 2: 1-3 Bar or Ring muscle ups (Mod: Ring dips or jumping ring M-up transitions)
Min 3: Row 170/140m

WOD

AMRAP in 20 minutes
5 Power cleans (165/115) (50+ 105/60)
10 Alt pistols (5 on each leg) (50+ RX & Mod: Candlesticks)
15 Pullups (50+ 10)

Wednesday, October 17, 2018

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 (Competition / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 20 jump rope, 10 light plate G2OH, 5 push-ups, 10 sec HS hold, 200m jog

WOD

For time:
400m Run
50 Double unders
40 Plate ground to overhead (45/25) (50+ 25/15)
30 Push-ups

600m Run
40 Double unders
30 Plate ground to overhead (45/25) (50+ 25/15)
20 Deficit push-ups (45/25’s)

800m Run
30 Double unders
20 Plate ground to overhead (45/25) (50+ 25/15)
10 Handstand push-ups

SOD

In time remaining with the goal of:
3-5 sets of 5^ Tempo BB Bench Press (3 sec down, 3 sec pause at chest, 1 sec press up)
AND
3-5 sets of 15-20 Tubing back flies

Tuesday, October 16, 2018

CFIS Logo.png

(Practice / Glycolytic - 2-5 min bursts)

WOD Review: 8 min

Then group warm up all together: 60 sec Bike or Row, 30 sec PVC pass thru, 20 sec TVWQB, 30 sec PVC OH wall squats, 3 DB snatch / arm, 2 DB OH lunges pre leg/arm, 10 BB OH squats

WOD 1 & 3

5 min AMRAP
1000m Bike
AMRAP DB complex: 1 rep = 1 DB power snatch > 1 hang squat snatch > 1 OH lunge/leg (Alt arms after each rep) (50/35) (50+ 35/20)
*Your WOD 1 score is the total number of cycles you get in of the DB snatch/lunge complex)
*Start WOD 3 with a 1000m Bike

WOD 2 & 4

5 min AMRAP
10 Front squat (135/85) (50+ 75/45) (from the floor)
500m Row
10 Back squats
*Begin WOD 4 where you left off in WOD 2

4 min rest between WODs
*Post 2 different scores for WODs 1&3 & 2&4

Monday, October 15, 2018

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 air squats, 10 hollow rocks, 10 box step-ups, 10 low RKBS, 10 light DB standing OHP

SOD

3 x 6^ Half kneeling DB OHP/arm AND 3 x 15-20 Ankle-band air squats (bands under knee caps)

WOD

3 Rounds of 4 min AMRAP
1 Pike box walk around (alt directions) (Mod: Pike hold 15 sec)
8 V-ups
12 Box jump overs (24/20) (50+ 20/16)

Rest 2 minutes between each 4 min round.

*Cumulative round/reps for scoring.

Friday, October 12, 2018

 (Practice / Metabolic Conditioning) 
WOD Review: 8 min

Then group warm up all together: 200m jog, 1 pole forward lunge, 1 pole forward bear crawl, 10 straight legged sit-ups, 5 push-ups, 200m jog

WOD

For time:
400m Run
50 Air squats
40 Abmat sit-ups
30 Palm release pushups

600m Run
40 Air squats
30 Abmat sit-ups
20 Palm release pushups

800m Run
30 Air squats
20 Abmat sit-ups
10 Palm release pushups

Post WOD: ITP 2-3x

6 pole Lopsided farmers carry (holding 2 different weights) (switch weights at 3 poles)
4 pole / arm KB or DB waiters carry (wt = athletes choice)

Thursday, October 11, 2018

(Competition / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec BB front rack stretch, then 3x of: 3 power cleans, 3 strict press, 3 push press, 3 jerks (set bar down as needed)

WOD

3 rounds for max reps: (15 minutes total)
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
*There is no rest between rounds.

*Wt = 155/105 & 50+ 105/65

*Focus on short breaks taken before reaching red-line

SOD

In remaining time, complete as much as possible:
3 x 5^ Pendlay Row
3 x 8-10 DB back flies
3 x 8-10 Ring rows

Wednesday, October 10, 2018

(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 3x: jog 1 inside facility loop, 10 BB bench press, 3 TVWQB, and 5/leg reverse stepping lunges. 2nd and 3rd warm-up rounds, add a little weight to the bar)

SOD

3 x 10 Bench press (hold 65-70%) & 3 x 6/leg Pitcher Squats (hold wt for all 3 sets)

WOD

4 min on / 2 min off x 3 rounds (for total Dub reps) (16 min total)
20 Lateral facing burpees over BB
15 Thrusters (75/50% body weight) (50+ 50/40% BW)
Max reps Double unders (for remaining time)