Monday, March 11, 2019

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(Glycolytic) (19.3 make-up/redo)
WOD Review:

Warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC pass thru, 20 sec/arm PVC chicken str, 10 BB power cleans, 10 box step-ups (5/leg), 10 RBKS

WOD

10 Rounds for time:
(60 second rest between rounds)
3 Power cleans (155/105) (50+ 105/75) (Fitness: KB Sumo dead high pull)
5 Box jumps (24/20) (50+ 20/16)
7 AKBS (53/35) (50+ 35/25)
10/8 cal Bike

Post WOD: focus on mashing and mobility

Gymnastics

Warm-up: 2 min bike / 2x: 25 ft. mechanical bear crawl / 10 push-ups / 10 hollow rocks / 10 elbow to elbow / :30 sec. overhead stretch

Skill Focus

15 minutes of Bar Muscle Up Practice

Scaling Options: Banded/Jumping

WOD

4 Rounds for Time:

Run 300m

15 DB Push Press (50/35)

Friday, March 8, 2019

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Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 20 sec downward facing dog, then: 2x through WOD primer: 25ft fwd lunge walk w/ light DB,

WOD prep and Set-up: 8 min

WOD

In 10 minutes complete as much as possible of:
54 and under RX & Scaled

200-ft. DB overhead lunge (50/35 RX & SC) (Scaled: front rack)
50 DB box step-ups (50/35 RX & Sc) (24/20 RX & SC)
50 Strict handstand push-ups (SC 25# plate and 1 pad)
200-ft. HS walk (SC: Bear crawl)

55 & up: RX and SC:
200ft DB OH lunge (RX:35/20) (SC:20/10 front rack)
50 DB step-ups (24/20) (SC: 20/10 & 20/16" box)
50 Strict HSPU (25# plate and 1 pad) (SC DB press 20/10)
200ft HS walk (Sc: Bear crawl)

Post 19.3: (morning and noon class only if time)
Complete 1-3 rounds of:
5-8 Bench press (BB or DB)
15 GHD hip extensions
15-20 tubing back flies

Thursday, March 7, 2019

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Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec tubing/band pull-aparts, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 power snatch, 5 box jumps

WOD

For Time:
30/25 cal Row
25 Box jumps (24/20) (50+ 20/16 jump or step)
15 Power snatches (95/65) (50+ 65/45)
50 V-ups
15 Power snatches
25 Box jumps
30/25 cal Row

Post WOD: Work on mobility / Mashing

*For those tackling 19.3 tomorrow for a score, think about going 3/4 speed today.

Wednesday, March 6, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 2x: 1 indoor loop, 5 push-ups, 15 sec downward facing dog, 3 BB deads, 3 BB hang clean, 3 BB front squat, 3 BB S2OH, 3 BB back squat, 3 BB back jerk

WOD

5 Rounds for time:
10 Bear Complexes (105/75) (50+ 75/45) (Fitness: 10 KB deads, 10 KB swings, 10 KB goblet squats)
10 Hands on 1 45# plate push-ups https://www.youtube.com/watch?v=MYyWjUkS9oo
500 m Run (300m loop + 200m loop)

Post WOD

In remaining time complete 1-2 sets of:
2 Pole out and back lateral leg band walks
10/leg Standing single leg knee drive

Tuesday, March 5, 2019

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(Glycolytic)
WOD Review:

Warm up all together: 2x: 2 indoor loops, 10 air squats, 4 rev lunges/leg, 5 high hip cleans, 5 hang cleans, 5 power cleans, 10 HS shrugs or 20 sec hold

SOD

In 15 min, complete 3-5 sets of:
10 Back squats
6-10 Ring push-ups (Mod: elevate rings or add bands across rings)

WOD

5 Rounds per person: Teams of 2 (10 round/team)
12 Goblet (KB/DB) reverse lunges (53/35) (50+ 35/25)
9 Power cleans (115/80) (50+ 75/55) (Fitness: KB Sumo dead high pull)
6 Strict handstand push-ups (50+ 1 plate and 1 pad) (MOD: Kipping HSPU, Pads, Pike, Holds, or DB strict press) (Fitness: Pushups)
Ath 1 completes a full round then Ath 2 starts. Rest while other is working.

Monday, March 4, 2019

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(Gymnastics Focus) (19.2 make up)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec tubing / band palm up pull-aparts, 10 BB deads, 20 sec HS hold, 10 hanging shrugs, 10 sec straight legged sit-ups

Supinated Pull aparts: https://www.youtube.com/watch?time_continue=4&v=TOcHjmKThJI

SOD

in 15 min, complete 3-4 sets of: (Or 19.2)
10 Strict pull-ups / 10 Seated pull-ups (Mix and match if needed & Don’t have to be unbroken)
10-15 GHD Sit-ups
*Seated pull-ups: https://www.youtube.com/watch?v=n1PyiFuSnX8

OR: If you are truly close to getting your muscle-up, use this time to practice as we will see them this week!!!

WOD

5 Rounds for time: (Or 19.2)
10 Deadlifts (225/155) (50+ 155/105) (Fitness: KB sumo dead)
5 Muscle-ups (bar or ring) (50+ 5 Chest to bar pull-ups) (Mod: 10 jumping chest to bar pull-ups)

Gymnastics WOD

Warm-up: 2 min row / 10 lateral lunges / 10 walking rdls / 25 ft. bear walk / 10 scapular pull-ups / :20 dead hang / 10 ring rows

Strength Work

4 sets of:

-5 strict negative pull-ups ( 3-5 sec. eccentric)

-8 tempo goblet squats (53/35)

WOD

10 min AMRAP

5 double DB snatches (50/35)

10/8 cal bike

15 straight leg sit-ups

Friday, March 1, 2019

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CF Games Open Workout 19.2

WOD Review:

Then group warm up all together: 30 sec jump rope, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 10 hanging shrugs, 10 BB front squats, 5 BB power cleans, 5 BB squat cleans

WOD: (See Full workout for scaled options)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double unders
15 squat cleans (135/85) (55+ 115/65)
25 toes-to-bars
50 double unders
13 squat cleans (185/115) (55+ 135/85)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double unders
11 squat cleans (225/145) (55+ 155/105)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double unders
9 squat cleans (275/175) (55+ 185/125)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double unders
7 squat cleans (315/205) (55+ 205/145)

Stop at 20 minutes