Warm Up:
Athlete's choice
Squat therapy
Shoulder stability
3 x 2 Pull/Muscle/Dynamic Cleans
start with bar and gradually add weight
Partner Up! Borrowed from CFW
For part A, you must choose a partner who will do the same weight as you to start. Rx starts at #85/#135, Rx2 starts at #65/#95
A: Partner Clean Ladder EMOM:
Bar must be cleaned twice every minute, ideally once by each partner. If one partner can no longer clean the weight, the team can continue as long as one person can lift the bar twice in the allotted minute.
Weight increases by 10 pounds each round.
B: 5 Rnds for time (teams of 2 or 3)
Sled pull (backwards) 2 there and backs
Sled pull (backwards) 2 there and backs
*If using the tire sleds, both partners may work together at the same time to pull the sled, still must be done backwards
Partner Carry 2 there and backs
Overhead walking lunges (35/45) 2 there and backs
Only one person can work at a time
Tuesday, December 30, 2014
Monday, December 29, 2014
30 Dec 2014
Warm Up:
Dynamics
Banded rotator external and internal pulls
sleeper stretch
wall slides
Squat therapy
Back squat:
1 x 5 @ 65%
3 x 5 @ 75%
Front squat
4 x 5 @ 65%
Snatch pull/muscle/dynamic
3 x 2 start with bar and increase weight
10 MIN EMOM
2 snatch (full/squat) as heavy as you can maintain good form, your coach needs to approve your weights
(intermediate and beginner will go from hang/high hang)
10 Rounds for Time: (from CFW)
1 rope climb
10 ball slams
15 DU
Rx2: seated weighted pulls (one length)
x 5 singles
SILVERS:
Strength: 7-5-5-3-3 BENCH PRESS STEVE!
WOD:
7 Rounds for time:
1 seated weighted pull
10 ball slams
10 parallette hopovers
Dynamics
Banded rotator external and internal pulls
sleeper stretch
wall slides
Squat therapy
Back squat:
1 x 5 @ 65%
3 x 5 @ 75%
Front squat
4 x 5 @ 65%
Snatch pull/muscle/dynamic
3 x 2 start with bar and increase weight
10 MIN EMOM
2 snatch (full/squat) as heavy as you can maintain good form, your coach needs to approve your weights
(intermediate and beginner will go from hang/high hang)
10 Rounds for Time: (from CFW)
1 rope climb
10 ball slams
15 DU
Rx2: seated weighted pulls (one length)
x 5 singles
SILVERS:
Strength: 7-5-5-3-3 BENCH PRESS STEVE!
WOD:
7 Rounds for time:
1 seated weighted pull
10 ball slams
10 parallette hopovers
Sunday, December 28, 2014
29 Dec 2014
Warm Up:
10 laps around the gym, every 2 laps stop and do 3 burpees
3 x 3 per arm bottoms up press with KB
3 x 1 per side turkish get ups
sets of 10:
wall slides
scapular push ups
scapular pull ups
bird dogs (both positions, from floor and from knees)
10 x 10 seconds L sit hold on parallettes, rest as needed between sets
WOD:
6 x 400 m ROW
1:30 rest btwn rounds
record total time including rests but note your split times in your wodbook
For big classes, group 1 will start with the row and group two will start with the skill and strength work.
10 laps around the gym, every 2 laps stop and do 3 burpees
3 x 3 per arm bottoms up press with KB
3 x 1 per side turkish get ups
sets of 10:
wall slides
scapular push ups
scapular pull ups
bird dogs (both positions, from floor and from knees)
10 x 10 seconds L sit hold on parallettes, rest as needed between sets
WOD:
6 x 400 m ROW
1:30 rest btwn rounds
record total time including rests but note your split times in your wodbook
For big classes, group 1 will start with the row and group two will start with the skill and strength work.
Tuesday, December 23, 2014
24 Dec 2014
Warm Up:
4 Rounds 30 sec on 10 sec rest Rowing (warm up pace)
Squat therapy
Back Squat:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
Front Squat:
1 x 5 @ 65%
3 x 4 @ 75%/80%/85%
WOD:
Borrowed from CFI
CFI Partner WOD
With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20") - Step down, no rebounding
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps...and so on for 20 minutes.
Post total reps completed as a team. Your partner does not have to be Rx if you are Rx. Partner with someone you have never partnered with before.
MODS:
Regular pull ups or as horizontal as you can get ring rows for CTB Pull ups
Less weight for thrusters/deadlifts
Low box jumps
4 Rounds 30 sec on 10 sec rest Rowing (warm up pace)
Squat therapy
Back Squat:
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
Front Squat:
1 x 5 @ 65%
3 x 4 @ 75%/80%/85%
WOD:
Borrowed from CFI
CFI Partner WOD
With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20") - Step down, no rebounding
12 deadlifts (135/95 lbs)
15 mountain climbers
Cycle thru the exercises, one person working at a time. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps...and so on for 20 minutes.
Post total reps completed as a team. Your partner does not have to be Rx if you are Rx. Partner with someone you have never partnered with before.
MODS:
Regular pull ups or as horizontal as you can get ring rows for CTB Pull ups
Less weight for thrusters/deadlifts
Low box jumps
Monday, December 22, 2014
23 Dec 2014
Warm Up:
10 laps
Shoulder Stability & Mobility
3 x 2 Bar clean pull/muscle clean/dynamic clean
Second set start to add weight
WOD:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP
SILVERS:
Strength Deadlift 7 x 3
WOD: THE CHIEF (MOD)
3 rounds, 3 min on 1 min rest
3 MEDBALL cleans (or bar, coach's discretion)
6 PUSH UPS
9 AIR SQUATS
10 laps
Shoulder Stability & Mobility
3 x 2 Bar clean pull/muscle clean/dynamic clean
Second set start to add weight
WOD:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP
SILVERS:
Strength Deadlift 7 x 3
WOD: THE CHIEF (MOD)
3 rounds, 3 min on 1 min rest
3 MEDBALL cleans (or bar, coach's discretion)
6 PUSH UPS
9 AIR SQUATS
Sunday, December 21, 2014
22 Dec 2014
Warm Up:
Dynamics
T's Y's I's
Tea Cups
Rotator banded pulls
Wall slides
Push Press
1x5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95%
Press
1 x 5 @ 65% , 3 x 4 @ 75/80/85%
Clean pulls
Adv from floor/intermediate from hang/beginner from high hang
2 x 4
Set 1: @ 70% of 1RM clean
Set 2: @ 80% of 1RM clean
WOD:
10 MIN EMOM:
2 Jerk off racks or blocks (80%)
Dynamics
T's Y's I's
Tea Cups
Rotator banded pulls
Wall slides
Push Press
1x5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95%
Press
1 x 5 @ 65% , 3 x 4 @ 75/80/85%
Clean pulls
Adv from floor/intermediate from hang/beginner from high hang
2 x 4
Set 1: @ 70% of 1RM clean
Set 2: @ 80% of 1RM clean
WOD:
10 MIN EMOM:
2 Jerk off racks or blocks (80%)
Thursday, December 18, 2014
19 Dec 2014
Warm Up:
3 Rounds
5 wall ball to 8'
10 Mountain climbers
15 line hopovers
WOD: 3 x 1000 m ROW or RUN (3 min rest btwn)
SKILL WORK: OPEN GYM
CASH OUT: VSit medball pass
Athletes will sit side by side in a row in V position, person one will start by touching medball to the floor and then pass over to the person beside them and so on all the way down the row. Once the ball gets to the last person in the row, they will pass it back. Everyone holds the V position the entire time. (similar to a long line of russian twists)
3 Rounds
5 wall ball to 8'
10 Mountain climbers
15 line hopovers
WOD: 3 x 1000 m ROW or RUN (3 min rest btwn)
SKILL WORK: OPEN GYM
CASH OUT: VSit medball pass
Athletes will sit side by side in a row in V position, person one will start by touching medball to the floor and then pass over to the person beside them and so on all the way down the row. Once the ball gets to the last person in the row, they will pass it back. Everyone holds the V position the entire time. (similar to a long line of russian twists)
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