Saturday 9-22-18

Team events coming this week

are you ready?!?!?!?

 

 

Warm up

1 min bike

1 min Row

10 G2OH

10 dB Push Press

10 Ring row

20 sec side plank L

20 sec side plank R

20 sec HS HOLD

With a partner for time

100 Calorie Ski Erg (Or any machine..Row )

100 Kettlebell Swings 70/53#(53/35)

*100 Handstand Push Ups (or Dumbell Push Press (50/35#) )

*100 Burpee Pull Ups

*Only one partner works at a time, alternate to complete the work as a team however you want to!Break it up however, 10’s on the ski erg, 25’s on the KBS, 10’s on the HSPU (push press), and 10’s on the burpee pull ups! machines or for the “HSPU/ movement you and your partner would rather do! 

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FRIDAY 9-21-19

Warm up 10 min

3X 

100 m run

10 SHPT

10 OHS

10 Sot Press

20 Min Gymnastic skill 

3 sets of:

5x Air Chair Swing 

 

*These can be singles or done consecutively.

Rest 15 seconds

3x 1 Rep Swinging Knees-To-Bar 1

 

Rest 60 seconds

Followed by. . .

2x  sets of:

Deep Bar Dips x 6-8 reps

 

 

Rest 30 seconds

Arch Under Bar Jump to Support x 6-8 reps

 

Rest 60 seconds

 

WOD

20 Min AMRAP

400 Meter Run

60 Double-Unders

10 MU 

THURSDAY 9-20-18

Warm up

1x 600 m run

3X

10 Sit ups

10 Lunges

10 Push up into downdog

10 Barbell  goodmorning 

Strength

Deadlifts 

5 x 5 Reps @ 75%

*Do these as singles pulling each rep from the floor off a dead stop.  Because the first rep is always the hardest it lets you work on just that.

WOD

 New round every 3:00

For 15 minutes. If you fall behind turn into a 15 min Amrap 

15 Weighted  Sit Ups

15 Burpees

50’ Front Rack Walking Lunge (2 x KB 53/35)

WEDNESDAY 9-19-18

WARM UP 3X

30 sec min bike

30 sec Row 

25 m walking Lunge 

10 Inchworm w/Push ups

5 Kipping Bar Taps

5 K2E 

30 sec side plank/L

30 sec side plank /R

15 sec Handstand hold

STRENGTH 

In 20 Min build to a heavy set of 5 Reps

BENCH PRESS

WOD

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Scaling

This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks

Beginner Option

Complete as many rounds as possible in 20 minutes of:

10 hanging knee-raises

50-ft. bear crawl

TUESDAY 9-18-18

Warm up

1x 400 m run

2X 

Inchworm push ups

Frankenstein walk

Leg swings

Carriocas 

Airsquats

Cossack Squats 

Quad and piriformis walk stretch

Hip opener stretch

WOD

10 rounds for time of:

10 back squats

100-m sprint

Rest 30 seconds.

Men: 135 lb.

Women: 95 lb.

Scaling

Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.

Intermediate Option

10 rounds for time of:

10 back squats

100-m sprint

Rest 30 seconds.

Men: 115 lb.

Women: 75 lb.

MONDAY 9-17-18

CONGRATULATIONS TO EVERYONE WHO HAS PARTICIPATED IN UHTR THIS WEEKEND🙌🏼

And to TEAM CFHI for bringing home 1st place in team 5K event AGAIN 🎉🎉🎉

matt B, Aaron A, Brandon J, & James R💪🏼

 

 

 

 

 

 

Warm up

1 min Row

1 min bike

Then 2x 

10x SHPT

5x Diver bomb

10x Ring rows

10x ALT LEG T2B

10x Banded pull a parts

Strength 20 min 

3-5 Sets (Working up in weight each set)

1 Push Press + 1 Split Jerk

*Work up to a heavy single for the day in this complex, your push press should be your limiting factor for this complex.  Try and focus on your speed on the drive portion of the push press.  Try and get 3-5 decent sets here. Split jerk for these should just be technique work.

WOD

5 3-minute rounds of:

20 push presses

Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups

Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Intermediate Option

5 3-minute rounds of:

20 push presses

Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping

Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

 

SATURDAY 9-15-18

WARM UP 3X 

100 m run

10 Leg swings 

25 m High knees

25 m High Skip 

25 m Butt kicks

10 Push up + (scap pushups)

10 Ring rows

10 AIRSQUATS

10 v ups 

WOD

Five rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14 lbs)

10 Strict Pull-Ups