Tuesday, February 19, 2018

1460073646264.png

(Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 2 indoor loops, 10 straight leg sit-ups, 10 PVC pass thru, 10 PVC good mornings, 8 PVC back rack jerks, 5 BB deadlifts, 5 BB hang power cleans, 5 BB push press, 5 BB back jerks

SOD

5 x 3^ Back jerks (push or split) AND 3 x 10-15 GHD sit-ups (20 min)

WOD

10-8-6-4-2-4-6-8-10 (for each movement)
Squat cleans (75/55) (65/35) (Fitness: MB squat cleans)
Push press (75/55) (65/35) (Fitness: DB PP)
Burpees


*Goal is to go unbroken on BB movements, moving quickly and efficiently. It may be light – but – focus on good technique and efficiency in movement.

Post WOD: Barbell and Ball mash (forearms, shoulders, & hips)

Monday, February 18, 2019

CFIS+Logo.png

(Metabolic Conditioning) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 lateral line hops, 5 push-ups, 1 indoor loop, 2 fwd & 2 reverse lunges/leg, 5 v-ups, 10 hanging shrugs

WOD

30 min AMRAP
300m Row
20 Erg hop overs (over & back = 2)
10 Palm-release push-ups
200m Run
20 Alt fwd lunges (total) (body weight)
10 T2B

Post WOD ITP: 1-2 sets
Lateral leg band walk (ankles) 1 pole out and back & 
10 Air squats w/ pause at bottom (band under knee cap)

Gymnastics WOD

Warm-up: 1 minute bike / 10 air squat / 15 hollow rocks / 20 lateral lunges / :30 hang from pull-up bar / :30 banded lat stretch (per side) / :15 side plank (per side)

WOD

10 min AMRAP

5 DB hang power snatch (right side) (50/35)

5 Burpees over DB

5 DB hang power snatch (left side)

10 DB goblet squats

Post WOD

4 sets

10 alternating v-ups

10 hollow rocks

:10 hollow hold

Friday, February 15, 2019

1460073646264.png

 (Glycolytic 2-5 min bursts) 
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 5 BB deads, 5 BB front squats, 5 BB jerks, 5 BB back squats, 10 hanging shrugs, 5 easy kips

SOD

16 Min to establish a challenging Bear Complex (deadlift, hang clean, front squat, S2OH, back squat, S2OH)

WOD

3 Rounds of: (18 min total)

4 min AMRAP with a 3 min rest in between
5 C2B Pull-ups (50+ COB) (Fitness: AKBS)
8 Deadlifts (225/155) (Fitness: KB or DB deadlifts (2DB/KB)

Begin next AMRAP where you left off.
One total WOD score.

Gymnastic WOD

Skill Focus: Handstand Push-up Practice

Spend 15 minutes working on hspu. No more than 5 reps at a time.

WOD

AMRAP 15

10 DB Burpee DL (50/35) (35/20)

12 Knees to chest

14 Box Step-up overs (24'“/20”)

Thursday, February 14, 2019

CFIS Logo.png

(Gymnastics Focus)
WOD Review:

Warm up all together: 20 singles, 10 feet together air squats, 10 PVC pass thru, 5 TVWQB, 15 sec handstand hold, 10 sec bottom of dip hold, 10 hanging shrugs

SOD

EMOM
Min 1: 1-5 Muscle-ups (bar or ring) (Mod: Bar or Ring jumping M-ups / OR 2-10 Ring dips)
Min 2: 2-4 Pistols/leg or 4-6 Candlesticks
Min 3: Handstand holds or walking (20-30 sec of work)

WOD

3x: For time:
60 Singles
20 Hollow rocks
10 Burpee pull-ups
5 Wall-walk-ups
3 Rope climbs (Mod: Attempts or wrap & hold)
(Alt climb and walk-ups based on class numbers/ropes available.)

Wednesday, February 13, 2019

1460073646264.png

(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 20 sec leg swings/leg, 30 sec wall squats, 20 sec/leg spiderman, 30 sec downward facing dog, 20 sec straddle str, 10 BB pausing back squats, 5 light wt pausing back squats

SOD

Tempo back squats (16 min)
5^ sets of 2 reps (4 seconds down and a 2 second pause

WOD

For time:
27-21-15-9
Cal row
Thrusters (95/65) (50+ 75/45) (Fitness: DB Thrusters)

Tuesday, February 12, 2019

CFIS+Logo.png

(Metabolic Conditioning)
WOD Review:

Warm up all together: 200m inside run, 10 PVC pass thru, 10 PVC OH fwd lunges, 10 straight leg sit-ups, 10 BB bench press, 10 BB OH fwd lunges

WOD

40 min AMRAP
500m Run (1 Long loop AND 1 Short loop)
20 BB OH Forward alt stepping stationary lunges (95/65) (50+ 65/45) (10/leg) (Fitness: Goblet lunges)
10 Ab wheel roll-outs
*At some point during the workout, you must complete 50 Bench press. (BW / 80% BW) (share a BB & rack as needed)

Monday, February 11, 2019

CFIS Logo.png

(Partner Play)
WOD Review:

Warm up all together: 2x: 1 indoor jog, 5 push-ups, 5 air squats, 5 BB front squats, 5 BB hang squat clean, 10-15 sec bike burst

WOD

Teams of 2 / For Time: (36 Minute Time Cap):
3 Rounds
20 Bar facing burpees
20 Hang squat cleans (135/95) (50+ 95/65) (Fitness: KB Sumo dead high pull)
20 Toes to bar (50+ knees to chest) (Fitness: V-ups/butterfly sit-ups)
20 Front squats (135/95) (50+ 95/65) (Fitness KB goblet squats)
30 (each for males) & 25 (each for females) cal Bike
*Share reps evenly / 1 Athlete works at a time.
*Athlete must do minimum sets of 5 reps at a time.

Post WOD: Body maintenance / Accumulate: 1-2 min of each
Pigeon stretch
Straddle groin stretch
Foam roller: quads and hamstrings
Couch stretch
Figure four stretch

Gymnastics WOD

Skill Focus:

Weighted strict Pull-up: 5x5

WOD

3 RFT:

50 Double unders (100 Singles)

25 Push-ups

20 DB hang cleans (total) (50/35) (35/20)

15/12 Cal row