Monday, August 26, 2019

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(Gymnastics Focus)

WOD review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 wall squats, 15 sec/leg ankle stretch, pigeon, & Spiderman, 10 hanging shrugs

SOD

In 16 min:

3 x 3-5^ Pull-ups OR 8-12 Ring rows

3 x 10-15 GHD hip extensions

WOD

7 Rounds for time of:

One 6 ft Handstand walk (Mod: 8 hand lifts/arm taps/weight shifts/rocks OR 20 sec HS hold)

3 BB Squat cleans (155/105) (50+ 105/70)

1 Rope climb (1 Attempt OR 1 rope pull)

*HS walk: Kick up at the edge of the rig and walk toward the wall... finishing in a HS against the wall

Friday, August 23, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 3x of: 1 indoor loop, 5 wall squats, 5 low WB, 2 step-ups/leg, 2 box jumps, 2 push-up to down dog, 5 BB power snatches,

WOD

3 rounds for time:

800m Run

25 WB (20/14 & 10/9) (50+ 14/10 & 10/9)

20 Box jump overs (24/20) (50+ 20/18)

15 Burpees

10 Power snatches (115/85) (50+ 75/45)

Gymnastics

WOD

2 min on 1 min off x15 min

20 V-ups
20 Box Step-ups
20 DB PP (35/20)
20 Cal Bike

Post:
Tempo DB RDL - x8 (3 sec. down)
Farmer’s Carry - 100ft (heavy)
Band Pull Aparts - x25

Thursday, August 22, 2019

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(Phosphogenic)

WOD Review then warm up all together:200m jog, 1 pole Spiderman, 5 push-up to down dog, 10 PVC pass thru, 10 PVC OHS, 10 KB double leg RDL, 5 BB OHS

SOD

In 30 minutes complete:

5 x 5^ OHS (Sub front squats if needed)

4 x 15 Tubing back flies (light resistance)

4 x 8/leg KB Single leg RDL ( HYPERLINK https://www.youtube.com/watch?v=mrjNfCAuWNs)

WOD

2 cycles (12 min total)

1 min Max Lateral facing burpees over BB

2 min rest

1 min Max Overhead squats (75/55) (50+ 55/35) (Mod: Goblet lunges)

2 min rest

*2 scores: Burpee reps/OHS reps

Wednesday, August 21, 2019

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(Glycolytic)

WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 20 sec/leg Spiderman and pigeon str, 10 chin-up grind hanging shrugs, 10 plate thrusters (10-25#)

SOD

In 18 min:

4-5 x 5/leg Pitcher squats AND 4 x 3-8 Chin-ups OR 4-6 (total) slow negatives (1 super slow negative per set)

WOD

Teams of 2: 6 Rounds total (3/person)

15/10 cal Bike (50+ 10/7)

10 DB Thrusters (50’s/35’s) (50+ 35/20’s)

15/10 cal Row (50+ 10/7)

10 DB Snatch (1 DB) (50/35) (50+ 35/20)

*Athlete 1 completes a full round before Athlete 2 starts.

Tuesday, August 20, 2019

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(Gymnastics Focus)

WOD Review then warm up all together: 1 indoor jog, 30 jump rope, 10 leg swings/leg, 10 BB straight leg deads, 10 hanging shrugs, 10 knees past hips, 10 light deads

SOD prep: 5-7 min to build to your Deadlift weight

SOD

E3MOM (every 3 minutes) for 12 min: (4 cycles)

Complete 2/1 Rope climbs and 3-5 challenging Deadlifts (wt: athlete’s choice)

*Ensure you have at least 45-60 sec rest between rounds

WOD

4 Rounds for time:

50 Dubs (100 singles)

15 T2B (50+ 10 T2B)

12 Deadlifts (225/155) (50+ 155/105)

Monday, August 19, 2019

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(Lactate Threshold)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, BB front rack stretch, 10 BB push press, 5 BB power cleans, 10 BB pausing front squats

SOD

In 18 minutes,

Build to a heavy set of 3 Push press AND, 3 x 10-15 GHD sit-ups (or MOD: Plate sit-ups)

WOD

3 Rounds for time:

20 Hang power cleans (95/65) (50+ 75/45)

20 Front squats

20 S2OH (push press or jerks)

Gymnastics (6:30)

Skill: Toes to bar progression

WOD

21-18-15-12-9-6

KB Taters (53/35)
Ring Rows
Ab-mat Sit-ups

50ft SA Farmer’s Carry after each set alternating every other round.

Friday, August 16, 2019

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(OlyNastics)

WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 5 TVWQB, 5 BB behind head presses, 5 BB Back jerks, 5 BB muscle snatch, 5 BB hang power snatch, 10 pvc seated passes, 10 hip rocks, :20 partner t spine stretch

SOD

In 18 minutes:

Build to a challenging Snatch Complex: Snatch grip deadlift, Hang or High hip power or squat snatch, OHS

AND complete 2-5 sets of 15 light tubing back flies

WOD

5 Rounds:

10 Power snatches (95/65) (50+ 65/35)

10 Box jumps (24/20) (50+ 20/18)

Gymnastics (6:30 PM)

Pistol Squat Progression

WOD
3 Rounds
30 V-ups
20 Cal Bike
10 DB CL/J (50/35)