Wednesday, April 17, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 200m run, 10 pausing air squats, 5 push-ups, 20-30 sec downward facing dog, 10 situps, 20-30 sec straddled child’s pose, 5 BB high hip squat cleans

WOD

33 min AMRAP:
20 Squat cleans (115/75) (50+ 75/45) (Fitness DB’s or MB)
25 Pushups (chest to ab-mat)
30 Ab-mat sit-ups
800m Run (Mod: 2000/1600m bike)

Post WOD: Use the remaining time in class to stretch, mash, work mobility of chest, shoulders, legs, and hips

Tuesday, April 16, 2019

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(OlyNastic)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC good mornings, 10 leg swings/leg, 10 BB deads, 5 BB snatch balance, 5 BB high hip snatch, 5 hang squat snatch, 5 snatch

SOD

5 x 2^ Deadlift (16 min)

Pre-WOD: 5 min to build to snatch weight

WOD

15 min AMRAP
5 Box jumps (30/24) (50+ 24/20)
30 sec rest
1 Snatch (85-90% of 1RM) (Fitness: 10 KB SDHP)
30 sec rest
1 Legless Rope climb (Mods: legless ½ way, use legs, or 2 Rope pulls)
30 sec rest

*For those with heavier lifts, it’s acceptable to use the first 1-2 rounds to build the snatch weight up.

Monday, April 15, 2019

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(Glycolytic 2-5 min bursts)
WOD Review:

Warm up all together: One indoor loop, 10 leg swings/leg, 10 wall squats, 30 sec BB front rack stretch, 10 BB front squats, then 2x: 5 cal bike, 20 singles, 5 dubs, 5 front squats (light wt)

WOD

On the 4:00 x 6 Rounds: (24 min total)
15/12 cal Bike (50+ 10/6)
25 Dubs (50 singles)
5 Front squats (185/125) (50+ 115/75) (Fitness: Goblet squats)
BB taken from the ground – 1st rep can be a squat clean

*If less than 90 sec rest, reduce wt on BB first, then reduce cals on bike
*If more than 2 min rest, increase wt on BB first, then increase cals on bike by 2-3 cals

Post WOD: Use the remaining time in class to stretch, mash, work mobility of legs, hips, front rack position.

Gymnastics

Strength:

L Hang practice: 3 sets of :20-:30

Weighted Strict Pull-up: Build to a heavy set of 5
Then,
4 drop sets at 80% of 5RM

WOD

4 RFT

12 DB Snatch (50/35)

10 Burpees over DB

8 DB OHS (5 each arm)


Friday, April 12, 2019

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(Lactate Threshold) 
WOD Review:

Warm up all together: 60 sec row, 30 sec pass thru, 20 sec/arm PVC chicken str, 5 TVWQB, 5 BB strict press, 5 BB push press, 5 BB push or split jerks

SOD

In 15 min, build to a Heavy set of 3 Push jerks (from the rack)

WOD

For Time:
1000m Row

Directly into…

3 Rounds
21 Deadlifts (135/95) (50+ 95/65)
15 Lateral BB burpees
9 Push jerks (135/95) (50+ 95/65)

(RX+ consider 155/105)

Gymnastics

15 minutes of inverted work.

-Handstand / Wall Walk Up
-Handstand / Wall Facing Shoulder Taps
-Handstand Walking
-Handstand Push-ups / Pike Push-ups

WOD

FT/Q:

15/10 Cal Row
4 TTB
15/10 Cal Row
8 TTB
15/10 Cal Row
12 TTB
15/10 Cal Row
16 TTB

Thursday, April 11, 2019

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(OlyNastics)
WOD Review:

Warm up all together: 60 sec row, 30 sec pass thru, 20 sec wall squats, 20 sec PVC OH wall squats, 5 TVWQB, 5 PVC snatch balance, 5 PVC snatch high pulls, 5 PVC muscle snatch, 5 PVC high hip squat snatch

SOD

20 min to work on:
Snatch technique work and snatches (power and/or full) AND Handstand holds 20-40 sec (Advanced: add in same side shoulder taps)

*Technique work includes:
Snatch balance: if you need to improve your speed under the bar
Snatch high pulls: if you need to work on getting the bar off the hips and keeping it close on your 2nd pull
Muscle snatch: developing the strength and speed to turn the bar over at the top
High hip squat snatch: working on all the above

(*For board: add the drills – not the explanation. Website: add explanations)

WOD

3 Rounds for time:
15 Rev step lunges/leg
10 T2B (Mod: 15 V-ups)
5 Snatch complex (135/85) (50+ 85/55)

*1 Snatch complex =
1 power or squat snatch, 1 snatch grip deadlift, 1 above the knee sq or p snatch, 1 OHS

Wednesday, April 10, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 2x: 1 pole easy banded resistance run, 30 boxer skips, jog 1 indoor loop, 10 bent over BB rows, 5 push-ups, 10 air squats, 5 BB back squats

WOD

35 min AMRAP
Partner Buy in: 6 x 2 pole banded resisted runs per person (https://www.youtube.com/watch?v=H76A67K0vko)

Then with remaining time complete AMRAP of:
200m Run
50 Boxer skips (https://www.youtube.com/watch?v=2njhKAvaDE0
15 BB Bent-over row (95/65) (50+ 65/45) (https://www.youtube.com/watch?v=cZvQNvTUUu0
15 Palm-release push-ups
15 Butt-ball air squats (no bouncing)

Kicker: During the WOD, complete 50 BB back squats at 155/105 (50+ 105/75) (taken from rack)

Tuesday, April 9, 2019

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

Warm up all together: 2 indoor loops, bar sleeve mashing: forearms, triceps, lats, then, 2x: 5 cal row, 5 BB thrusters, 5 knee raises, 5 gymnastics kips

WOD 1: AMRAP 5: (30 min total)

27/22 cal Row (50+ 20/15)
27 Thrusters (115/80) (50+ 85/60) (fitness: DB thrusters)
Rest 5 Minutes

WOD 2: AMRAP 5:

21/17 cal Row (50+ 15/10) 
21 Thrusters (95/65) (50+ 65/50)
21 Knee raises
Rest 5 Minutes

WOD 3: AMRAP 5:

15/12 cal Row (50+ 10/5)
15 Thrusters (75/55) (50+ 50/35)
15 Pull-ups (Mod: Strict banded) (Fitness: Ring rows)

Post WOD: Mobility & Mashing