Monday, August 20, 2018

CFIS Logo.png

(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec TVWQB then 3 rounds of: 3 BB deads, 3 hang clean, 3 front squat, 3 S2OH, 3 Back squat, 5 hanging shrugs

SOD

15 min to build to a challenging Bear Complex
1 Complex = Deadlift, Hang clean, Front squat, S2OH, Back squat, S2OH

WOD 

5 rounds for time
15 Toes to bar
1 Inside loop
10 Squat cleans (135/95) (50+ 85/55)
1 Inside loop

Friday, August 17, 2018

CFIS Logo.png

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, then 3 rounds of: 10 BB bench press, 10 BB deadlifts, 10 hanging shrugs, 5 handstand shoulder shrugs 

SOD

4 x 7^ Bench press AND 4 x 4^ Deadlifts (18 min)

WOD

3 rounds of 1 min work, 1 min required rest: (all start together) (@ 18-24 min total)
Max reps push-ups - RX: once you break rhythm/pace – you hold a plank (Mod: 2 breaks in the 1 min)
Max reps pull-ups - RX: you only get one drop during the minute, hang for remainder of the min (Mod: 3 drops max, then hold on)
Max reps HSPU - RX: you must stay in HS the entire minute (Mod: can rest in headstand, Or rest in plank position for wall-walk-ups from push-up position / no chest to floor start)
Ab mat Sit-ups - RX: once you break rhythm/pace hold forearm plank (Mod: 2 breaks)

Thursday, August 16, 2018

CFIS Logo.png

(Competition / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 30 sec dubs, 20 sec TVWQ, 30 sec PVC pass thru, 5 BB high hip muscle snatch, 5 BB snatch balance, 5 BB power snatch, 5 BB squat snatch

WOD prep: 10 min
3 x 2 TNG Power or Squat snatch at less than 50% of starting weight (technique focus)
3 x 1 Squat snatch at opening weight
3 x 1 Squat snatch at 2nd weight

WOD

For time:
50 Double unders (Mod: 50 double taps or 15-20 Dub attempts)
5 Squat snatches
50 Double unders
4 Squat snatches
50 Dubs
3 Squat snatches
50 Double unders
2 Squat snatches

Men RX: 135-155-185-205 (50+ 85-95-105-115)
Men RX+: 185-195-205-215
Women RX: 80-90-95-100 (50+ 50-60-65-70)
Women RX+: 105-110-115-120

Post WOD 

2-3 rounds of:
10-15 GHD sit-ups
20 Tubing back flies (medium wt)
20-30 sec Ball calf & Achilles mash

Wednesday, August 15, 2018

CFIS Logo.png

(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 leg swings/leg, 1 pole reverse bear crawl, 1 pole forward spider-man crawl, then 2 rounds of: 5 BB back squats, 5 BB thrusters, 5 RKBS

WOD

For max reps (post 3 scores):
0:00 – 10:00: 1 mile Run > Max rep Back squats (185/125) (50+ 125/75)
10:00 – 13:00: Rest
13:00 – 20:00: 800m Run > Max rep Thrusters (95/65)
20:00 – 23:00: Rest
23:00 – 27:00: 400m Run, Max rep AKBS (53/35) (50+ 35/26)

Post WOD: Not for time 2-3x
10 Seated strict DB press
10 Inverted BB rows
Rest between sets as needed.

Tuesday, August 14, 2018

CFIS Logo.png

(Practice / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec PVC pass thru, 15 sec TVWQB, 5 BB back jerks, 5 BB OHS

SOD

EMOM for 15 min
1-3 Overhead Squat (Max 4 weight jumps / those staying lighter do 2-3 reps) (Share a bar/rack as needed)

WOD

4x with partner (Not for time)
*3 Pole Partner box push per partner then 1 min rest
*5-10 Dynamic push-ups (Mod: Reg PU) per partner then rest 1 min
*2 Pole Explosive broad jumps / pause between jumps (on rubber) per partner then 1 min rest
*8 MB partner torso lateral tosses per side (work at the same time) then rest 1 min

*One athlete works while other rests except for MB toss

Monday, August 13, 2018

CFIS Logo.png

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

Then group warm up all together: 30 sec jump rope, 15 sec TVWQB (back flies), then 3 rounds of: 5 feet together air squats, 5 BB front squat, 5 BB power cleans, 5 BB push jerks, 5 hanging shrugs

SOD

3 x 10^ OHP (50-60%) & WOD movements and stations prep (12 min)

WODs 1 & 3

5 min AMRAP’s
5 Squat cleans (135/95) (50+ 95/55)
5 Push jerks (135/95) (50+ 95/65)
5 Burpee box jump overs (24/20) (50+ 20/16)

WODs 2 & 4

5 min AMRAP’s
12 BB lateral hop overs (over and back = 2)
2 Muscle-ups (bar or ring) (50+ & Mod: 2 Ring dips)
2 Pistols/leg (50+ & Mod: Single leg squat to bench OR 5 feet together air squats)

Rest 3 min between WODs

*Begin WOD 3 & 4 where you left off in WODs 1 & 2
*WOD 1 & 3 = 1 score / WOD 2 & 4 = 1 score

Friday, August 10, 2018

CFIS Logo.png

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

Then group warm up all together: 30 sec bike, 30 sec row, 5 TVWQ, then 3 rounds of: 10 BB bench press, 5 hanging shrugs, 5 low RKBS

SOD

5 x 5^ Bench press & 3 x 5^ Chin-ups (Mod: 3 x 2 Negatives) 

WOD

5 Rounds for time under a 12 min cap
15 Russian KB Swings (70/53) (50+ 45/26)
15 cal Bike or Row (50+ 10 cal)

Post WOD: 3 Rounds: Not for time

30 sec Wall squat hold
15 Half-kneeling banded/tubing rotations each side
30 sec Side plank each side
Rest as needed between sets

Thursday, August 9, 2018

CFIS Logo.png

(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec handstand hold, 20 sec front rack stretch, 20 sec BB front squats, 20 sec BB power snatch, 25 foot reverse bear crawl

WOD

For Time:
30 Deadlifts (275/185) (50+ 185/105)
15 HSPU (Mod: Yoga push-up or Box pike push-up)
20 Front Squats (185/125) (50+ 105/65)
10 Deficit HSPU (45/25) (Mod: Deficit push-ups 45/25)
10 Power Snatch (135/95) (50+ 85/55)
5 Wall Walk-ups w/ a strict HSPU (50+ & Mod: 5 wall walk-ups)

Post WOD: Tabata

Rounds 1, 3, 5 and 7 are BB bicep curls (45/35)
Rounds 2, 4, 6 and 8 are Ring rows
*2 scores for Tabata
(alt rounds if not enough rings)

Wednesday, August 8, 2018

1460073646264.png

(Competition / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec wall squats, 30 sec PVC pass thru, 5 reps of TVWQ, 5 BB OHP, 5 BB push press OR jerk, 10 hanging shrugs, 5 step-ups/leg

WOD 

For Time
Buy-in: 50 Burpees (reps 1-20 over BB laterally, 21-40 to a 45# plate, and regular burpees for 41-50)

Then 5 Rounds of:
10 WB’s (20/14) (11/10) (50+ 14/10 & 10/9)
10 Split jerks (95/65) (50+ 65/45)
10 Pull-ups (50+ 5 pull-ups or 10 with bands)
10 Box step-ups (total) (24/20) (50+ 20/16)
10 V-ups

Tuesday, August 7, 2018

1460073646264.png

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

Then group warm up all together: 60 sec row, 30 sec PVC passthru, 20 sec box step-ups, 20 sec BB hang power clean, 20 sec forward lunges, 200m jog

WOD 

For time:
Buy-in: 1000m Row

3 min rest

Then: 10 – 20 – 30
DB snatch (total)
Box jumps (24/20)

3 min rest

Then: 30 – 20 – 10
Power cleans (115/75) (50+ 75/45)
DB lunges (total) (50/35) (50+35/25)

3 min rest

Then: 800m Run

Post WOD (ITP): 2-3 sets of: Not for time
15 PB hamstring curls
1x Physioball alphabet plank
Rest as needed between sets

Monday, August 6, 2018

CFIS Logo.png

(Competition / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog then 3 rounds of 10 BB back squats, 7 push-ups, 10 sec BB front rack stretch, and 5 strict knees to chest

SOD

5 x 5^ Back squat & 5 x 10 Ring push-ups (18 min)

WOD

For time with a partner:
8 Rope climbs (Mod: 1 rope pull = 1 rope climb)
32 Thrusters (95/65) (50+ 75/45)
6 Rope climbs
24 Thursters
4 Rope climbs
16 Thrusters
(All reps are total / share evenly)

Friday, August 3, 2018

CFIS Logo.png

(Practice / Glycolytic Practice)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 air squats, 10 push-ups, 10 butterfly sit-ups, 5 BB hang clean and jerk, 5 BB power clean and jerk, 10 BB front squats, 10 BB bench press

SOD

3 x 10^ Bench press & 3 x 15-20 Tubing chest flies (20 min)

WOD

For time:
800m > Rest 3 min

Then, 3 rounds of:
3 Power Cleans (155/105)
4 S2OH
5 Front squats
4 S2OH
3 Power cleans
60 sec rest (minimum)
*Try not to drop the bar mid set.

Rest 4 min (which includes your final min of rest after your 3rd round)

Then 800m run

Thursday, August 2, 2018

CFIS Logo.png

(Practice / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec pass thru, 20 sec TVWQ, then 3 sets of: 5 BB deadlifts, 5 BB OHP, 10 tubing back flies

SOD

Deadlift AND OHP 5/5/3/3/1/1 (Superset both movements)

Post SOD: 2-3 rounds not for time
12-15 Ring rows
12 Russian step-ups / leg (@ 20% BW DB per hand)
15 GHD hip extensions

Wednesday, August 1, 2018

CFIS Logo.png

(Mental Toughness / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec pass thru, 20 sec TVWQ, find a partner

WOD 

For time with a partner:
Complete 200 Burpees
Partner A rows 300M while partner B accumulates burpees swap after every 300M

Post WOD

Based on time remaining 2-3 rounds & Not for time
4 pole Front rack KB walk + DB/KB Farmer carry (Complete 2 poles 1 arm in front rack and other with farmer carry / switch skills and complete the remaining 2 poles)
10-15 Sit-ups
30 sec/leg elevated pigeon stretch
*Rest as needed after each round

Tuesday, July 31, 2018

CFIS Logo.png

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru’s, 5 PVC or BB high hip power snatches, 5 PVC or BB hang power snatches, 5 PVC or BB power snatch, 5 PVC or BB OHS, 5 BB squat snatch

SOD

Use 15 min to work on Snatches – any variation and all singles. Focus on set-up, positioning through the 3 pulls and speed under the bar. Consider videoing your lifts.

WOD 

40 Sec work - 20 Sec rest & rotate to next skill, complete 4 total rounds. Rest 1 min between rounds (16 min total)

-Bar or Ring muscle-ups (Mod: Jumping/Banded M-ups or Dips/ Transitions)
-Double unders or Double under attempts (Mod: Double taps – no singles today)
-HSPU (Mod: Wall walk-ups or Box pike PU)

Monday, July 30, 2018

CFIS Logo.png

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

Then group warm up all together: 60 sec row, then 3 rounds of: 10 air squats, 5 fwd lunges per leg, 5 push to downward facing dog, then 10 BB front squats

SOD

3 x 10^ Front squats AND 3 x 15-20 Tubing tricep kickbacks

WOD

21-15-9
Toes to bar (Mod: Lower bar T2B or KTC)
Wall Balls (20/14) (10/10) (50+ 14/10 & 10/9)
(Website and coaches review only: For those doing knees to chest, be sure to focus on using/developing your kip and not simply hanging and raising your knees up to hips)

Post WOD: 2 Rounds not for time

2 Minute Plank with hands on Dumbbells (wt = athlete’s choice): Every 30 seconds complete a R arm row & L arm row & 2 Push-ups.

10 Alternating DB bicep curls (10/arm)

Friday, July 27, 2018

1460073646264.png

(Practice / OlyNastics) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 2 pole body weight box push, 10 BB push jerks, 10 air squats, 15 sec HS hold, 200m jog

SOD 

10 min EMOM of 2 pole body weight box push (work with a partner)

WOD 

For time:
21 Push Jerks (135/95) (50+ 95/65)
21 KB Goblet squats (70/53) (50+ 53/35)
21 Handstand push-ups (50+ 1 Pad)
Run 200m or Row 300m
15 Push Jerks
15 KB Goblet squats
15 HSPU
Run 400m or Row 500m
9 Push Jerks
9 KB Goblet squats
9 HSPU
Run 800m or Row 1000m

Thursday, July 26, 2018

CFIS Logo.png

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

Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec push-ups, 20 sec hanging shrugs, 20 sec BB front rack stretch, 20 sec BB Pendlay row, 3 BB cycles of SOD complex, then 6 more min on the clock to build to an opening weight for SOD.

SOD

With 7 min on the clock:
Buy in 50 Double Unders (Mod: 15-25 Dubs or 50 singles)
Then remaining time to build to a challenging complex (start w/ a loaded bar)
1 Deadlift > 1 Hang Clean > 1 Forward lunge/leg > 1 S2OH

WOD

3 rounds per person: Alternate rounds with a partner (P1 works while P2 rests)

9-6-3 of:
Bar facing burpees (open style) (Mod: step back/step over)
Deadlifts (225/155) (50+ 155/105)
*As you will have about an equal work/rest ration – push the intensity

Wednesday, July 25, 2018

1460073646264.png

 (Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 air squats, 10 push-ups, 10 straight legged sit-ups, 10 hanging shrugs, 10 BB power snatch, 10 BB or PVC OHS

SOD

3 x 5 OHP & 3 x 5-8 Rope knees to elbows/stomach 

WOD 

2 Rounds for time
400m Run
4 Rope climbs (Mod: 4 rope pulls total)
300m run
8 BB Squat snatches (135/85) (50+ 85/55 squat or split)
200m Run
12 T2B (Mod: Toes to lower bar or Knees to chest)

Tuesday, July 24, 2018

CFIS Logo.png

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

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec tubing back flies, 5/leg rev stepping lunges, 10 straight legged sit-ups, 5 DB snatch to OHS per arm (lighter wt), 10 hanging shrugs

SOD

3 x 6/leg^ Pitcher squats & 3 x 10-15 weighted straight legged sit-ups 

WOD

3 rounds for time of:
10 DB Power Snatches, left arm (50/35) (50+ 35/20)
10 Single-arm Overhead Squats, left arm (50/35) (50+ 35/20)
10 Strict pull-ups (50+ kipping OR 5 strict)
10 DB Power Snatches, right arm
10 Single-arm Overhead Squats, right arm
10 Strict Pull-ups