Month: September 2016

september-29CFE:

4 rft:
800m
20 MBC
20 T2Ring

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Coach’s Flavor
D. 4RFT
20 Burpees
15 Thrusters (75/55)
10 Pull-ups

september-27CFE:

10m AMRAP
400m run
15 wallballs
15 sit-ups
Rest 2 min
8m AMRAP
300m run
12 wallballs
12 sit-ups
Rest 2 min
6m AMRAP
200m run
9 wallballs
9 sit-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Hang Squat Snatch 7×2 @ 75%
D. AMRAP 15:
15/12 Calorie Row or Assault Bike
12 Push Press (95/65)
1 Rope Climb

september-30CFE:

10 burpees
400m
15 box jumps
400m
20 pull-ups
400m
30 KBS
400m
20 pull-ups
400m
15 box jumps
400m
10 burpees

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 400 Meter Run, 25 Hand Release Push Ups
400 Meter Run, 25 Kettlebell Swings (53/35)
400 Meter Run, 25 GHD Sit Ups
400 Meter Run, 25 Supermans
400 Meter Run, 25 Double Unders
400 Meter Run, 25 Box Jumps (24/20)
D. 2 Rounds :45 on/ :15 off
Abmat Sit-Ups
Grasshoppers
Strict T2B
Medball Russian Twist

september-28CFE:

3200m run, 3 min rest
1600m run, 90sec rest
1200m run
Optional core tabata:
4 rds:
Elbow plank w/ alt. Hip touch
Side T w/ hip touch

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. 50 Clean and Jerks (135/95)
*Every Minute on the Minute – Complete 3 Chest-to-Bar Pull-Ups
D. Back Squat 5×5 @ 80%

september-26CFE:

Short Intervals:
3 X 600m 45 sec rest
4 X 800m, 1 min rest
Then: 4 rft:
10 plate G2O
10 plate OHS
20 plate sit-ups

CF:

A. General Warm-Up
B. WOD Specific Warm-up
C. Agility Drills (Cones and Ladder)
D. 5 RFT
5 Deadlift 275/ 205
7 HSPU
9 T2B
11 Wall Ball 20/14

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