Wednesday, February 27, 2019

1460073646264.png

(Glycolytic)
WOD Review:

Warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, 5 TWVQB, then 2x: 10 BB bench press, 5 BB squat cleans, 10 hanging shrugs, 10 total fwd lunges

WOD prep: 8 min to build to bench weight and warm-up squat clean

WOD 1 & 3

4 min AMRAP
5 Bench press (Body weight / 80% BW)
5 Squat cleans (155/105) (50+ 115/75) (Fitness: MB squat cleans)

WOD 2 & 4

4 min AMRAP
6 T2B
12 Russian KBS (53/35) (50+ 35/26) 
*Choose a spot for T2B and KBS inside/under the rig under to avoid crossing by bench press athlete.
*3 min rest between each WOD.
*If more than 10 athletes, alternate WOD order.

Tuesday, February 26. 2019

1460073646264.png

(Gymnastics Focus)
WOD Review:

Warm up all together: 60 sec bike then 2x: 6 alt fwd lunges, 10 hanging shrugs, 5 push-ups, 10 air squats

SOD

15 min to complete:
4-5 x 6^/leg BB split stance squat (Fitness: Goblet split stance squat) https://www.youtube.com/watch?v=8Wp4ugSXiVM
4-5 x 8-10 Half kneeling windmills /arm: https://www.youtube.com/watch?v=a2HD3KRxv1c

WOD

AMRAP 18:
25/20 Calorie Bike (50+ 20/15)
3 Rounds of “Cindy”
10 Power snatches (115/80) (50+ 75/55) (Fitness: 5/arm DB snatch)

1 Round of Cindy = 5 Pull-ups, 10 Push ups, 15 Air squats

Monday, February 25, 2019

CFIS Logo.png

(Lactate Threshold (19/.1 Make-up if needed))
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec downward facing dog, 20 sec/leg spiderman, then 2x: 100m row, 10 BB front squats, 5 box step up & overs

SOD

5 x 3^ Strict OHP press & Sumo OR Conventional Deadlift (20 min)

WOD

3 Rounds:
500m Row
12 Front squats (155/105) (50+ 105/75) (Fitness: Goblet squats)
18 Box jump overs (24/20) (50+ 20” step-up/overs)

Gymnastic WOD

Focus: Ring muscle up / handstand

E90 seconds x8 sets

1. 1-5 Ring muslce ups (transitions or rings dips)

2. 20-30 seconds of static hand stand (wall walk up hold or pike hold)

WOD

AMRAP 4

3 DB DL

5 DB HPC

7 S2OH

DB (50/35) (35/20-25)

rest 2 minutes

Repeat

Friday, February 22, 2019

CFIS Logo.png

(CF Opens Workout 19.1) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 20 sec wall squats, then: 3x through WOD primer: 5 cal row & 8 WB

WOD

Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 WB (20/14#) (10/9') (See handout for scaled options)

19 cal Row

In remaining time:

SOD

3-5 x 5^ Bench press

Thursday, February 21, 2019

CFIS+Logo.png

(Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 3x: 1 indoor loop, 5 pausing air squats, 5 BB front squats, 3 DB deadlifts/arm, 2 DB snatches/arm, 10 singles, 5 dubs

SOD

3 x 5^ Front squats (15 min)

WOD

For time:
60 Double unders
30 Box jumps (24/20) (50+ 20/16)
60 Double unders
30 DB snatches (total) (35/25) (50+25/15)
60 Double unders
30 HSPU (50+ 1 10# plate and 1 pad) (Fitness: DB strict OH press)
60 Double unders
30 DB snatches
60 Double unders
30 Box alt step-ups (total)

Post WOD: softball mash and foam roll

Wednesday, February 20, 2019

1460073646264.png

(Glycolytic 2-5 min bursts) 
WOD Review: 8 min

Then group warm up all together: 60 sec Bike (row as needed), 30 sec pass thru, 15 sec TVWQB, 20 sec BB OHP, 30 sec stand to knee to stand, 20 sec abmat sit-ups

WOD

Partner workout: 20 min AMRAP 
5 Pull-ups (Mod & Fitness 8 Ring rows) (no bands today)
7 Hang power snatches (115/75) (50+ 85/55) (Fitness: 10 AKBS)
10 cal Bike
Ath 1 completes a full round while Ath 2 rests

Post WOD: Use remaining time to complete: 2-4 sets of:

4 Pole heavy KB or DB farmers carry
10-20 Standing tubing torso twists / side