Wednesday January 17, 2018

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(Competition / Metabolic Conditioning)
SOD/WOD Review: 8 min

Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 30 sec air squats, 20 sec/arm PVC chicken stretch, 20 sec low AKBS, 30 sec BB front squats, 20 sec hanging shrugs

WOD 

21-18-15-12-9-6-3 reps, for time of:
American KBS (53/35) (35/26)
Thrusters (65/45) (55/35)
Pull-ups (Ring rows)
After each completed round, Run 200m.

Post WOD

30-60 sec of each
Couch stretch, Figure 4, Pigeon stretch, Skin the cat, BB forearm mash

Tuesday January 16, 2018

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

Then group warm up all together: Row or Bike 60 sec, 30 sec PVC pass through, jump rope 60 sec, 20 sec chicken stretch/arm, 30 sec burpees, 6 BB push press, 6 BB push jerks

SOD

3 x 10 Bench Press (65-70%) & 3 x 10-15 Tubing Back Flies (15 min)

WOD

Repeat for a total of 3 rounds (30 min total)
1 Round =
3 min AMRAP:
10 Cal Bike / 15 Cal Row
20 Dubs (40 singles)
Rest 1 min
3 min AMRAP:
4 Push Jerks (135/95)
8 Burpees
Rest 3 min

Monday January 15, 2018

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THERE IS NO 5:30 AM TOMORROW (1/15/18). FIRST CLASS IS AT 6:30.

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together in front of their squat station: 30 sec jump rope, 10 air squats, 30 sec burpees, 10 BB back squats, 30 sec push-ups, 10 reverse step lunges/leg, 30 sec pendlay rows

SOD

EMOM x 18 (6 rounds total)

1 – 3 Back Squats @75-80%
2 – 5 Russian Step-ups per leg using body weight or light KB/DB
3 – 30 Sec of Arm Haulers 

WOD

Repeat 2x for time:
30 sec/arm DB Waiters Hold (as heavy as you safely can)
30 Hollow Rocks
30 Ab-mat Sit-ups
30 Plate Push-ups (45 for all)
30 Knees to Elbows
30 Med-ball Squat Clean forward stepping lunges (15 total cleans with 1 lunge/leg) (20/14)

Friday January 12, 2018

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(Competition / OlyNastics)
SOD/WOD Review: 8 min

Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 5 PVC high hip power snatch, 5 PVC hang power snatch, 5 PVC power snatch, 5 PVC squat snatch

SOD

15 minutes to build to a heavy Squat Snatch.

WOD

20-15-10-5-10-15-20
OHS (95/65)
V-ups
*12 min time cap

Post WOD: Time permitting 1-3x
10 Elevated Calf Raises (45# plate) (per leg)
10-15 GHD Hip Extensions

Thursday January 11, 2018

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(Practice / Metabolic Conditioning)
SOD/WOD Review: 8 min

Then all together: Jog down and back, 10 air squats, fwd bear crawl 1 pole, bow bear crawl 1 pole, 1 pole soldier walk, 1 pole tip overs, jog back, 10 push-ups

WOD

For Time:
400 Meter Run (2 indoor loops)
15 Front Squats (175/115)
30 Push-Ups
400 Meter Run
15 Front Squats (155/105)
20 Push-Ups
400 Meter Run
15 Front Squats (135/95)
15 Push-Ups

Post WOD: 1-3x time permitting
2 pole Lateral Band Walks
8-12 Ab-wheel Roll-outs

Wednesday January 10, 2018

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 (Practice / Glycolytic)
SOD/WOD Review: 8 min

Then all start together: "Flight Simulator" – 6 min Cap –
RX: Dubs 10-20-30-40-50-40-30-20-10
– Sets must be unbroken, or start over at 0
– Rest as needed between sets
MOD 1: Don't worry about going fully unbroken on Dubs
MOD 2: 20-40-60-80-100-80-60-40-20 Singles OR Use 6 min to work on Dubs

SOD

With a 15 min Running Clock:
4-6 sets: Build to a heavy set of 5 Deadlifts
4-6 sets: 10-15 tubing Back Flies

WOD 

Every 6 min for 3 Sets (18 min continuous clock)
20 Cal Bike or 30 Cal Row
50 Russian KBS (53/35)
*Cap of 5 min each set.
Score is your slowest round.
Set a goal to complete KBS in as few sets as possible. Modify KBS reps if needed. 90sec-2min rest which will only allow for partial recovery.

Tuesday January 9, 2018

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(Practice / Gymnastics Focus)
SOD/WOD Review: 8 min

Then all together: 60 sec row, 30 sec wall squats, 30 sec alt fwd lunges, 20 sec hanging shrugs, 30 sec back flies, 20 sec each T,V,W, 30 sec push-ups

SOD

Every 2 minutes for 10 minutes:
3 Pole box box 1.5/1.25x body weight
5/3 Strict Pull-ups
5/3 Strict Ring Dips (Mod box dips w/DB’s)
–can be done in any order & looking to have 15-30 sec rest each round–

WOD 1 & 2

7 min AMRAP, Rest 3 min, Then repeat (17 min total)
1 Muscle-up OR 1 Rope climb
6 Weighted Alternating Box Step-ups (24/20) (same DB as Snatch) (3/leg)
12 Alternating DB Snatches (50/35) (total)

Monday January 8, 2018

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(Practice / Lactate Threshold 8-12 min)
SOD/WOD Review: 8 min

Then all together: Set up BB, ankle band, plyobox, PVC and then as a group: jog down and back, 10 air squats, side shuffle down and back, ankle band lateral walk one poll out and back, 10 air squats (band just under knees), 10 banded bridge pulse-ups, 10 BB banded back squats

SOD

Back Squat: 3×10 (65-70%) (15 min)

WOD

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 PVC Lateral Jump or Step-Overs (24/20) (10 total jumps)
12 Thrusters (95/65)
14 V-Ups

While one partner works through the round, the other must hold two dumbbells (@15/10#) fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, “rest” with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

Friday January 5, 2018

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

First class tomorrow is 6:30 AM. Regular schedule after that. See you all tomorrow!

Then group warm up all together: Set up Bike, ERG empty BB before starting: 60 sec on an ERG or Bike, 30 sec air squats, 60 sec on an ERG or Bike (opposite), 30 sec push-ups, 30 sec front rack stretch, 30 sec push press, 30 sec BB deadlifts

WOD

In 8 minutes complete each of these sets/work and then rest for the remainder (cap of 6:45) (4 rounds total)

400m Run (2 indoor loops)
10 Clean and Jerk (135/95)
20 Push-ups
*The run option will be completed a total of 2x

40 Cal Row
10 Clean and Jerk (135/95)
20 Push-ups

30 Cal Bike
10 Clean and Jerk (135/95)
20 Push-ups
(You can do these in any order based on equipment availability)

Thursday January 4, 2018

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as of now we are planning to have our 5am, 630am and 830am classes. The rest of the day is TBD. Keep in mind - if the storm is much worse than expected in the morning we will post any cancellations here. Please check in or text Brandi for updates 978-204-8588.

Thank you and drive safe out there!

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: Grab a BB before starting: Jog down and back, 10 push-ups, side shuffle down and back, 10 air squats, skip down and back, 10 BB back squats, 30 sec BB hop overs, 10 deadlifts

SOD

5x5^ (65-85+%) Back squat AND 3 x 30-60 sec Handstand hold (nose to wall is the goal) (20 min)

WOD 1

15 min AMRAP
10 HSPU (MOD with Pads or 20 sec hold)
10 Goblet Rev Step Alt. Lunges (5/leg) (53/35)
1 Rope Climb

WOD 2

2 min to accomplish as much works as possible:
Max rounds of: 5 Burpees then run out and back (1 pole) 2x, back to 5 Burpees…

Wednesday January 3, 2018

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: Grab your BB, DB’s, KB, jump rope and a spot on the rig: 30 sec of jump rope, 30 sec of anchored sit-ups, 30 sec of push-ups, 20 sec handstand hold, 20 sec KB swings (stomach to chest height), 20 sec kipping swing, 30 sec BB split jerk

SOD

In 15 minutes Establish a heavy Jerk (split or push)

WOD

Five Rounds for time of: (22 min cap)
10 C2B Pull-ups
20 American KBS (70/53)
30 Anchored Sit-ups (2 DB)
40 Double Unders 

Tuesday January 2, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: Grab an ERG, BB, WB, Plyo box and a spot on the rig before starting: 60 sec row, 30 sec butt ball squats, 30 sec BB front rack stretch, 30 sec hang clean, 30 sec WB thruster, 30 sec box step-ups

WOD

For Time
50 Cal Row
40 WB (20/14) (10/10)
30 Hang Cleans (75/55)
20 Box Jumps
10 V-ups
5 Muscle-ups (Mod: Banded M-ups, 5 Strict pull-ups, Kipping pull-ups)
10 V-ups
20 Box Jumps
30 Hang Cleans (75/55)
40 WB (20/14) (10/10)
50 Cal Bike

Monday January 1, 2018

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Monday New Years Day 9:30 AM
WOD Review: 8 min

Then group warm up all together:

WOD

In teams of four, complete four rounds each of:
20 Calorie Bike
5 Bear Complexes (135/85)
20 Burpees
*1 Bear complex = 1 Deadlift, 1 Hang clean, 1 Front squat, 1 S2OH, 1 Back squat, 1 S2OH (all individual movements)

3 Athletes work while 1 rests. All three exercises occur at the same time. Athletes may not advance to the next skill until their teammates have completed their work at their station.

Friday December 29, 2017

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(Practice / Gymnastics Focus)
WOD Review: 5-7 min

Then group warm up all together: Grad a BB and PVC before starting: Jog down and back, 10 push-ups, side shuffle down and back, 10 PVC pass through, skip down and back, 10 PVC thrusters, jog down and back, 10 BB thrusters

SOD

5 x 3^ Thrusters AND 3 x 10-15 GHD Sit-ups (16 min)

WOD

10 Rounds: (cap of 15 min)
10 Box Jumps (24/20)
10 Pull-Ups (Mod = Substitute or mix and match seated or banded pull-ups)

Thursday December 28, 2017

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 5-7 min

Then group warm up all together: Grad a BB and 2-5lb plates before starting: 90 sec on ERG, 20 sec each of T,V,W and bent over back-flies, 30 sec BB straight legged deadlifts, 30 sec BB front rack stretch, 10 BB power clean, 30 sec ab-mat sit-ups

WOD

For Time:
10 Power Cleans (185/125)
50 Ab-mat Sit-ups
8 Power Cleans
40 Ab-mat Sit-ups
6 Power Cleans
30 Ab-mat Sit-ups
4 Power Cleans
20 Ab-mat Sit-ups
2 Power Cleans
10 Ab-mat Sit-ups

Post WOD: 1-3x if time permits:
8-10 KB or BB Strict Upright Rows
15-20 Hollow Rocks
10-12/arm DB Bent-over Back Flies

 

 

Wednesday December 27, 2017

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(Practice / Metabolic Conditioning)
WOD Review: 5-7 min

Then group warm up all together: Grad 2-5lb plates and jump rope before starting: 30 sec on jump rope, 30 sec wall squats, 20 sec each of T,V,W, 20 sec HS hold, 30 sec fwd lunges, 20 sec kipping swing

WOD

AMRAP 20:
30 Double Unders (RX 20 of the 30 must be unbroken to count)
15 DB Single Arm S2OH per arm (50/35)
30 Body weight Lateral Stepping Lunges (15/side)
15 Ring Rows

Tuesday December 26, 2017

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(Mental Toughness / OlyNastics)
WOD Review: 5-7 min

Class times are as follows: 6:30 AM, 8:30 AM, 12 PM, 4:30 PM, 5:30 PM.

Then group warm up all together: Set up ERG and grab a PVC and BB and then as a group, 90 sec of rowing, 30 sec of PVC pass through, 30 sec of air squats, 20 sec of PVC chicken stretch/arm, 30 sec of BB front squat, 30 sec hanging shrugs

WOD 1

10/6 Strict pull-ups, 15/12 Calorie Row
10/6 Strict pull-ups, 15/12 Calorie Row
10/6 Strict pull-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
30 Butt ball air squats, 15/12 Calorie Row
30 Butt ball air squats, 15/12 Calorie Row
30 Butt ball air squats, 15/12 Calorie Row

Immediately into:

WOD 2

3 Rounds:
10 Power Snatches (135/95)
10 MB torso twists / side (20 total) (20/14)
Post times for WOD 1 and WOD 2 (WOD 2 is finishing time on the running clock)

Friday December 22, 2017

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(Practice / Lactate Threshold 8-12 min)
As a reminder: If you have not completed the CFIS member survey, please do so. Thank you again for your feedback. https://www.surveymonkey.com/r/VF2JZ3T

On Christmas day, we will have one community workout at 10:30am. Feel free to bring family members who want to get a workout in, or enjoy the time away from them. Dec 26th, our first class will be at 8:30am and our final class of the day will be the 5:30pm class.

WOD Review (5-7min)

Group 5 min warm-up (all together): Grad a BB and PVC before starting: Jog down and back, 30 sec push-ups, side shuffle down and back, 10 PVC pass through, skip down and back, 30 sec of PVC OHS, jog down and back, 10 BB OHS, set up bench and begin SOD

SOD 

5x (20 min):
2-4^ BB Bench Press
6-8 Ab-wheel Roll-outs
Rest 60-90 seconds between each movement.

WOD 

21, 15, and 9 reps, for time of:
Overhead Squats (95/65)
Bar Facing Burpees

Thursday December 21, 2017

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(Practice / Phosphogenic)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 30 sec of PVC good mornings, 30 sec of power snatch, 30 sec hang squat snatch

WOD

Every 3 minutes for 30 minutes complete:
1 Hang Power Snatch
1 Hang Squat Snatch
1 Power Snatch
1 Squat Snatch
Run 1 indoor turf/rubber loop

*Touch and go as long as you can while maintaining good form
*Weight is athlete’s choice (Goal of 70-75% of max of weakest skill)
*Weight can remain the same or increase.

Post WOD

2x Through a Core & Mobility Tabata (20 stretch or work / 10 to switch):
Forearm Plank > Downward Facing Dog > Side Plank (right) > Pigeon stretch > Side Plank (left) > Pigeon stretch > Superman hold > Child’s Pose

 

Please be sure to arrive on time to class. we will be going over the Wod BEFORE we start the warm-up. Thank you all.

-CFIS Staff

Wednesday December 20, 2017

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(Competition / Metabolic Conditioning)
Group 5 min warm-up (all together): Grab a PVC, an Ab-mat, and an ERG and then as a group: 60 sec of rowing, 30 sec of PVC pass through, 30 sec of air squats, 30 sec of sit-ups, 30 sec of PVC good mornings

WOD

AMRAP 23:
30 Alt Dumbbell Snatches (50/35) (15/arm)
30 Box Jumps (24/20)
30 Calorie Row
30 Ab-mat Sit-ups

Post WOD

Mobility/Banded Tabata (30 stretch / 10 to switch): 1x each
Arm 1 then Arm 2: banded lat stretch > banded chest stretch > banded arm over arm stretch > banded tricep stretch
Leg 1 then Leg 2: banded Spiderman > banded Samson > banded hamstring