Wednesday 12-5-18

Warm up

 

Run 400m

Then,
Warm Up
2 Rounds for quality and range of motion:
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Dips (sub banded dips or box)

2 Rounds of the Burgener Warm-up

2 Sets of the following complex:
3 Beat swings + 3 toes to bar + 3 beat swings

 

 

Every 1:30 for 6:00 (4 sets):
1 Power snatch + 1 hang power snatch + 1 overhead squat

Sets 1: @ 45% of 1RM power snatch0
Sets 2: @ 60% of 1RM power snatch
Sets 3: @ 70% of 1RM power snatch
Sets 4: @ 75% of 1RM power snatch

Notes:
This is intended to help prepare for the conditioning section as well as the weightlifting section. After performing these sets adjust the load for the first round of overhead squats.

 

WOD

Every 4:00 for 20 Min (5 sets)
200m Run
15 toes to bar
10 Overhead squats

Set 1: 115lbs/75lbs
Set 2: 125lbs/85lbs
Set 3: 135lbs/95lbs
Set 4: 145lbs/100lbs
Set 5: 155lbs/105lbs
*Score is # of successfully completed overhead squats with Rx weight.

Notes:

Only increase the loading on the overhead squats if you were successful the round prior.

 

 

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12-4-18 TUESDAY

HERES SOME MOBILITY SMASH WORK FOR THE DAY

 

 

 

WARM UP3X

Row 200

5 Wall ball front squat
5 Wall ball push press
5 Wall ball
*First round use a 20lbs/14lbs ball and the second round use a 30lbs/20lbs ball.

With an empty barbell: 1 X
5 Strict press
5 Push jerk
5 Mid-thigh power clean to push jerk
5 Power clean to push jerk

Warm up to weight for part C

PARTNER WOD

If you finish before time cap then place times for A,B & C

A)

“KAREN”

At 0:00 on the Clock for 15 min as many reps as possible

“Karen”

150 Wall ball shots (20lbs/14lbs to 10’/9′ target)

*every time you switch with your partner you both have to do 5 burpees each on the spot

B)  at 15:00 minutes on the Clock  for time
2000m Row

*one partner holds a plank while the other is rowing accumulating Meters

C)  at minute 30:00

“GRACE” (10 min as many reps as possible)

30 Clean and Jerks 135/95

*One partner holding a 45/25 plate overhead while one partner clean and jerks

CAP AT 40 minutes

 

RECOVERY

Stretch:
1:00 Banded shoulder extension stretch

1:30/1:30 Pigeon stretch on floor

Straddle stretch sequence 2
Hold for 0:20 in each of the following positions:
*Straddle left, center, right
*Straddle: left opposite hand to outside of foot, elbows to floor center, right opposite hand to outside of foot straddle
*Straddle: left over and across, center hover, right over and across

 

MONDAY 12-3-18

Warm Up

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

2 Rounds with an empty bar of:
3 Hang muscle clean
3 Front squat
3 Push jerk
3 Power cleans
3 Squat cleans

CLEAN + FRONT SQUAT + JERK

Warm Up Sets:
Every 1:30 for 4:30 (3 sets):
1 Clean + 1 front squat + 1 jerk
1 @ 30% of 1RM clean & jerk
1 @ 45% of 1RM clean & jerk
1  @ 60% of 1RM clean & jerk

Working Sets:
EMOM for 8:00 (8 sets):
1 Clean + 1 front squat + jerk
Sets 1-3 @ 75% of 1RM clean & jerk
Sets 4-6 @ 80% of 1RM clean & jerk
Sets 7-8 @ 85% of 1RM clean & jerk

Notes:
Two heavy squats and a jerk should be tough for two sets at 85% of your 1RM C&J. Strap in and enjoy the ride. Don’t rush the front squat… clean, stand up and reset, then squat.

 

WOD

For time:
50/40cal Row
75 Double unders
25m Front rack walking lunges (165lbs/115lbs)
75 Double unders
50 Bar facing burpees
75 Double unders

If class size is an issue barbell lunges and burpees should be performed on grass in field

 

 
3 Split jerks

November 29th 2018

Warm Up

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

 

SQUAT THERAPY
NO SKIPPING!

15 Squat therapy squats
* 0:03 down, 0:01 bottom, 0:00 up fast, 0:03 top.

 

STRENGTH

SNATCH + OVERHEAD SQUAT
Warm Up Sets:
EMOM for 3:00 (3 sets):
1 Snatch + 3 overhead squats
Set 1: @ 30% of 1RM snatch
Set 2: @ 45% of 1RM snatch
Set 3: @ 60% of 1RM snatch

Working Sets:
E2MOM for 16:00 (8 sets):
1 Snatch + 3 overhead squats
3 x complex: @ 75% of 1RM snatch
3 x Complex @ 80% of 1RM snatch
2x complex: @ 85% of 1RM snatch

The weight for this complex is heavy. The difficulty will likely be simply overhead squatting in such high volume. Focus on positioning for this complex, emphasizing the overhead position.

BACK SQUAT – WEIGHTLIFTING

E3MOM for 12:00 (4 sets):
2x 6 reps Back squat @ 65%
2x: 6 reps Back squat @ 70%

No additional warm-up should be necessary unless there is a huge disparity in your 1RM snatch and your 1RM back squat. If this is the case, add 1-2 warm-up sets of the back squat.

CONDITIONING

AMRAP 5:00:
800m Run
With the remaining time complete AMRAP of:
Push press (115lbs/75lbs)

Notes:
800m should be run at 85-90% effort, which will hopefully have you back in the gym within 3:00-3:30. This should allow you enough time to perform 20-30 reps at the light-moderate push press weight.

 

 

THURSDAY 11-29-18

HAPPY BIRTHDAY SANOE COME CELEBRATE HER BDAY WITH A PARTNERWOD 8AMSpicegirls 🎉 have the best bday ever!!!

 

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WARM UP 3x

200 m run

1 Inchworm + (push ups 5-4-3-2-1)

10 Power jacks

5/5 cross body Muscle Snatch

10 K2E 

 

 

Partner WOD

Each team of (2) must accumulate:

200 double unders

75 Kettlebell swings 53/35

100 Cal Row

50 burpees over the Bar 

One partner can be accumulating reps. The other partner must run 200m, then they trade spots and the other partner picks up where the first partner left off.

This will continue until the team has accumulated all of their reps for each exercise.

WEDNESDAY 11-28-18

Warm up

1000 meter Row- or- 800 m Run

 

WARM UP

1 X  500m row or 400 m RUN

THEN

1-2 Rounds for quality and range of motion:
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Dips (sub banded dips or box)

 

STRENGTH

POWER SNATCH + HANG POWER SNATCH
warm up to 75%

1 @40. 1 @50 1@60
Every 1:30 for 12:00 (8 sets):
1 Power snatch + 1 hang power snatch
Sets 1-3: @ 75% of 1RM power snatch
Sets 4-6: @ 80% of 1RM power snatch
Sets 7-8: @ 85% of 1RM power snatch

WOD

5 Rounds for time: CAP AT 12 MINUTES
20 Wall ball shots (20lbs/14lbs, 10ft/9ft)
20 GHD Sit-ups or weighted plate sit ups held at chest 20/10

Notes:
This should be performed unbroken and with little to no transition time. Most will perform this in sub-8:00, but can it be completed in 6:00 or less?

Accessory Work

No warm up necessary,,,,

Every 2:30 for 10:00 (4 sets):
5 Deadlift
Sets 1-2: @ 65%
Sets 3-4: @ 70%

 

 

 

 

TUESDAY 11-27-11

 

 

 

A BIRTHDAY SHOUT OUT TO COACH BRADY, WISHING YOU THE BEST.  THANK YOU FOR ALL YOU DO FOR CFHI ALWAYS GOT OUR BACK,  WE APPRECIATE ALL YOU DO AND WERE TRULY BLESSED THAT YOU AND JEN WALKED IN OUR DOORS .

ALSO A HAPPY BELATED BIRTHDAY TO ONE OF THE STRONGEST 13 YEAR OLDS I KNOW,  HAPPY BIRTHDAY KENA WISHING YOU THE BEST.  KEEP UP ALL YOUR HARD WORK.

 

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

SKILL

EMOM for 5:00 (5 sets):
9 Toes to bar
3 Rope climbs (15ft)

Notes:
Use this as an opportunity to improve rope climbing efficiency. On a 15ft rope, you should be able to reach the top with two feet placements. The toes to bar will challenge your ability to do this, due to the “knees to elbows” component of the rope climb transition.

Decrease the rope climbs to 2 per 1:00 if you reach failure.

 

3 Rounds for time:
21 Box jumps overs (24″/20″)
15 Kettlebell swings (32kg/24kg)
9 Push jerk (185lbs/135lbs)

Notes:
For this workout, we are shooting for a fast, yet sustainable pace. The 1st round should feel sub maximal, but unbroken. The 2nd and 3rd rounds will likely prove challenging to complete without resting, but this will be the test of your pacing strategy

 

ACCESSORY

4 Rounds, NOT for time:
15 Kneeling good mornings
10 Incline Tate press

Then,
In as few sets as possible:
100 Dumbbell bench press (50lbs/35lbs)

Hamstring and triceps work for part 1 and blood flow and hypertrophy work for part 2. You’re welcome.