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Tues 05.24

Posted 05/23/16 by | 0

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Warm up:

Coach led mobility

ST 1:

Find max of the complex:

1 Snatch pull + 1 Hang snatch + 1 OHS

ST 2:

Eccentric Back Squat (4 Count Descent, Explode up.)

8-6-4-2-2-2

*Find a heavy 2. Partner counts “mississippi” for you.*

ACC:

3×15 Hip Extensions (GHD)


Mon 05.23.16

Posted 05/22/16 by | 0

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WU:

2 rds-

100m run

5 strict pull-ups

5 push-ups

5 cat/cow

5 spiderman lunge.

-1 min couch stretch

-muscle-up/scale instruction

SS:

3 x 10 KB Windmill (med heavy)

20 min AMRAP:

300m Row

5 Muscle-ups 

200m Run

5 Power Cleans (75% of 1 max)

**scale- 2:1 C2B + ring dip, or 2:1 Transitions with band**


Sat 05.21.16 Bring a Pal!

Posted 05/20/16 by | 0

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800 meter BURDEN MARCH

*Athletes  will get creative and not grab a wall ball as a cop out. Sled, Weights, Tires, 50# slam ball, punching bags, weighted vest, loaded barbell,… you get the point. Take turns with teammates when you get tired or team up on one object. There are no rules, except that you work hard. Don’t let anyone next to you work harder.*

For Time: (teams of 2)

100 reps Bench Press (you choose weight, partner must spot)

80 reps Strict Pull-up

60 reps Back Squat (same weight as bench, must come from the floor)

10, 100 meter Sprints (Total. #1 sprints once while #2 waits for #1 to cross the finish. #2 may start as soon as #1 is done. Alternate as fast as possible.)


Fri 05.20.16

Posted 05/19/16 by | 0

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Sav, working on the new “white” board.

WU: 

2 rds fast:

15 Thrusters (barbell)

100m run

15 sit-ups

*5 min foam/lax roll

SS:

Handstand hold/walk progression and practice.

(13 min.)

EMOM 15: (4 rds)

1- :30 sec Max Hang Clusters (105/75)

2- 2 Rope Climbs (Rx+ legless)

3- 15 HSPU (RX+ strict)

4- REST

**Cluster = Clean to thruster**


Thurs 05.19.16

Posted 05/18/16 by | 0

 

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WU:

3 minute DU Practice

rest 1 Minute

3 Minute single under AMRAP (every time you trip, 5 Star Jump)

Mobility/Activition

SS:

Find a 3 RM Split Jerk (from rack)

WOD: “Baseline’s Evil Twin Sister”

For Time:

50 Burpees

40 Pullups

30 Decline Pushups (#45 plate)

20 Deadlifts (245/175)

10 KB Goblet Squat Cleans (70/52)

Cooldown:

Supine Twist, Couch, Frog

 

 

 

 


Wed 05.18.16

Posted 05/17/16 by | 0

CFL 16.2.0013

ST:

Work up to a 2 Rep Max Front Squat in 15 min. 

(from rack)

2016 Regional Event #4:

4 rounds for time:
28 pistols, alternating
15 power cleans
 (115/80 lb.)


Tues 05.17.16

Posted 05/16/16 by | 0

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WU:

 

100 Dubs or singles

10 Lunges (any style)

10 Inch worm

10 split to overhead

10 Broad Jumps

BANDED MOBILITY

Strength 1:

Find a max 3 Position Clean.

**Floor, Top of Knee, Hip**

(Touch&Go. This is not power clean practice. Squat every time.)

Strength 2:

Find a 3 Rep Max Overhead Squat.

Conditioning: 

7 x 200m Row SPRINT + 100m Relaxed row

(2100m total)


CFL Monday WOD

Posted 05/15/16 by | 0

 

WU: CC Dynamic Runner’s warmup

Mobility: CC Hips and Shoulders

WOD: “Baseline WOD”

*The following must be scored and “no repped” as needed, Games style, by your partner

* 2-3 heats will be used each class time

500m Row

40 Air Squat

30- AbMat Situps

20 HLPU

10 Pullups

 

Stregth1: DB Bench Press

3×8 reps; Try a drop set on the last set (Ask a Coach For Details)

Stregth 2: Spilt Snatch

5 x 3 reps; Find a 3 RM in 5 Sets and post as second score of the day


Sat 05.14.16

Posted 05/12/16 by | 0

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Pretty people.

WU: 

-1 mile run

-Sarge Yoga

30 Min AMRAP: (For Calories)

station #1: Row

station #2: 25 HLPU

station #3: Tire Flip (to a set distance)

*Teams of 3*