Month: March 2016

april1CFE:

50 wallball buy in:
6 rft:
600m run
15 MB sit-ups
20 MB Russian twists
25 supermans

CF:

A. DYNWU/ MOB
B. Work up to 1 RM Deadlift
* This is the start of strength cycle, aimed at strengthening the posterior chain.
A. 4 Rounds:
50 Air Squats
25 Toes to Bar
10 HSPU

march30CFE:

800m run, 50 goblet squats
600m run, 20 KB push press
400m run, 50 KB SDHP
200m run, 20 KB pistols
100m run, 50 KB swings

CF:

A. DYNWU/ MOB
B. Work up to 1 RM Back Squat
* This is the start of strength cycle, aimed at strengthening the posterior chain.
C. 100 Double Unders
-then-
3 rounds of:
20 S2OH 115/ 80
40 Abmat Sit-ups
-then-
100 Double Unders

march28CFE:

21m AMRAP
15 box jumps
10 DB snatch (heavy)
30 air squats
300m

CF:

A. DYNWU/ MOB
B. “Death by 10 Meters”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible.
C. 21 – 15 – 9 – 6 – 3
Squat Snatch (95/65)
Chest to Bar Pull-Ups

march31CFE:

1 x 1200m 16 renegade rows, 90 sec rest
2 x 800m, 16 reneagde rows, 1 min rest
3 x 600m, 16 renegade rows, 45 sec rest
Then tabatas:
Spider-man push-ups

CF:

A. DYNWU/ MOB
B. Coach’s Flavor
C. AMRAP 20
Teams of 2
60 Calorie Row,  60 Kettlebell Swings 53/35
50 Calorie Row, 50 Box Jumps 24/20
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs 20/14
20 Calorie Row, 20 OH Lunges 45/25
* Reps are total between two athletes. Only one can work at a time.

march29CFE:

4 x 300m run 8 pull-ups,30 sec rest
4 x 100m sprint, 30 sec rest
4 x 300m run 8 pull-ups,30 sec rest
Then tabata abs!
Side T knee pull (maintaining straight body, top foot stays elevated, bring knee and elbow (top) to touch)
8 rounds ea side

CF:

A. DYNWU
B. Ankle mobility and pistol technique overview and practice
C. EMOM 15
12 KB Snatch 53/35
16 Pistols
D. 21 – 15 – 9
Deadlifts 225/155
400 Meter Run

march 26CFE:

3 rft:
5 wall walks
10 manmakers
15 ab rollers
1600m run

CF:

A. DYNWU/ MOB
B. Rope climb overview and practice and work with athletes that need scales
C.Teams of 2
AMRAP 30:
10 Rope Climbs
30 Power Cleans 135/95                    50 Box Jump Overs 24/20
* One Partners work while one partner runs 400m.

 

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