Tuesday September 19, 2017

CFIS Logo.png

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC Pass throughs, 10 PVC good mornings, 5 BB Deadlifts, 15 Sec Handstand hold

SOD

3 sets of each (15 min)
Pitcher Squats x 6 reps / leg (RPE of 6)
AND
DB Bent Over Back Flies x 8 reps/arm (flat back) (RPE of 6)

*RPE refers to Rate of Perceived Exertion. This is based on a scale of 1-10. 10 being an all-out effort or weight. Today’s strength should be clean and moderate weight. You’ll have plenty of opportunities to pick up heavy stuff in the WOD.

WOD

3 Rounds for Time:
21 Wallballs (20/14) (10/10)
14 Handstand Push-ups
7 Deadlifts (315/205)

Monday September 18, 2017

(Mental Toughness / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 20 plate calf raises, ball mash chest, shoulder, back and hips...

WOD

8 Rounds for Time: (cap 45 min)
400m Run
50 Double Unders
*Modify Run by alternating Run 400m / Row 500m or reduce to 300 or 200m runs.
*Modify Double Unders for high singles or reduce # of reps

Tuesday September 12, 2017

CFIS Logo.png

(Practice / Phosphogenic)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 leg swings/leg, 10 tubing back flies, 10 BB good mornings, 10 BB deadlifts, 5 135/95 deadlifts

SOD

Deadlift EMO the 3 min
Set 1 – 3 reps (0-3 min)
Set 2 – 2 reps (3-6 min)
Set 3 – 1 rep (6-9 min)
Set 4 – 3 reps (9-12 min) (same weight at Set 2 and increase from here)
Set 5 – 2 reps (12-15 min)
Set 6 – 1 rep (15-18 min)
Increase weights during sets 1-3

WOD

Tabata x 8 rounds (Work 20: Rest 10)
Double Unders (Mod=high singles or double leg taps)

 

Monday September 11, 2017

CFIS Logo.png

(Practice / Metabolic Conditioning) 9/11 Remembrance WOD

Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB strict press, 5 BB front squats, 5 BB thrusters, 5 KB AKBS

For Time:
2001 meter Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Chest-to-Bar Pull-Ups (Mods = chin over bar, banded, jumping)
11 Power Cleans (170/115)
11 Handstand Push-Ups (Mods = extra pads, 6 negatives, 30 sec hold, DB strict OHP)
11 Kettlebell Swings (70/53)
11 Toes-to-Bar (Mods = K2 Chest, V-ups)
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Thursday September 7, 2017

CFIS Logo.png

(Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies

WOD 1

AMRAP 5
400m Run Buy-In
12 BB Back Squats (135/95)
24 Barbell Lateral Hop Overs

Rest 5:00

WOD 2

AMRAP 5
300m Run Buy-In
9 BB Back Squats (155/105)
18 Barbell Lateral Hop Overs

Rest 5:00

WOD 3

AMRAP 5
200m Run Buy-In
6 BB Back Squats (175/115)
12 Barbell Lateral Hop Overs

Back Squats: ideally taken from the floor

Tuesday September 5, 2017

CFIS Logo.png

(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies

SOD 

10 min EMOM
Odd min: Rope Climb (1-2 ascents)
Even min: 6 L-seated DB Shoulder Presses

WOD

5 Rounds of:
10 Clusters (115/75)
10 T2B

Athletes - on a "Competition" themed day, your goal should be to 1) Push your intensity one or two notches higher than on a "Practice" day, AND/OR 2) Try to do the RX skill or a few of your reps RX, or as close as you can to that skill even if it's going to slow you down. Attention to technique and form are still your focus, but, on these days, go after I a bit more.

Monday September 4, 2017

CFIS Logo.png

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 Leg swings / leg, 10 BB deadlifts, 10 WB...

SOD

Deadlift: 3 x 3^ (70-72% / 75-77% / 82-85%) (18 min)

WOD

3 Rounds for Time:
15 Deadlifts (60% of SOD final weight)
30 Wall Balls (20/14) (10/10)
45 Double Unders

(8:30, 9:30am and 12pm classes only today)

Thursady August 31, 2017

CFIS Logo.png

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 push-ups, 10 reverse hanging shrugs, 15 sec standing skin the cat stretch

SOD 1

Every 2 minutes for 12 min
Odd: 10 Bench Press (@ 65-70%)
Even: 10 Strict Pull-ups (Mod: Reduce # of pull-ups, 3-4 Negatives OR Chin over bar hold)

SOD 2 

12 min of Inverted Tabata (Work 10 / Rest 20) (6 rounds of each)
Odd: 1-3 Muscle-ups OR 2-4 Chest to Bar Pull-ups
Even: 3 Touch and go Power Snatches (weight = athletes choice)

Tuesday August 29, 2017

CFIS Logo.png

(Practice / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 hang cleans, 5 BB push press

WOD

For Time:
500m Row
2 Rounds: 9 Hang Power Cleans (155/105) and 6 S2OH
5 Tire Flips

Rest 5 min

500m Row
2 Rounds: 9 Hang Power Cleans (155/105) and 6 S2OH
5 Tire Flips

Rest 5 min

500m Row
2 Rounds: 9 Hang power Cleans (155/105) and 6 S2OH
5 Tire Flips

Rest 5 min

500m Row
2 Rounds: 9 Hang Power Cleans (155/105) and 6 S2OH
5 Tire Flips

Monday August 28, 2017

CFIS Logo.png

(Mental Toughness / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 push-ups, 15 sec Handstand hold...

SOD 

3 x 5^ Strict HSPU AND 3 x 10 GHD Hip Extensions (15 min)

WOD

For Time:
21 Deadlifts (225/155) (minimum of 7 touch and go deads reps so pick a weight you can move successfully)
100 Double Unders
5 Rounds of: 5 Knees to Elbows, 10 Alternating Lateral Lunges (total) & 15 Hollow Rocks

15 Deadlifts (minimum of 5 touch and go deads)
100 Double Unders
3 Rounds of: 5 Knees to Elbows, 10 Alternating Lateral Lunges & 15 Hollow Rocks

9 Deadlifts (minimum of 3 touch and go deads)
100 Double Unders
1 Rounds of: 5 Knees to Elbows, 10 Alternating Lateral Lunges & 15 Hollow Rocks