Month: November 2018

11.30.18

CFE:

21-18-15-12-9-6-3
MBC (20/14)
Weighted box step ups ((24/20) (53/35)
T2KB
300m run

 

CF:

1. Warm-Up
3 rounds
200 m run/row
10 RKBS
10 single KB thruster
10 T2KB
15 sec active hang on the rig
2. Strength
CLEAN COMPLEX
5 Sets (Building to a 70% or Less)
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
No Dropping Bar
3. Conditioning
FOR TIME:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar
4. Additional Work
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

5. Midline
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 12/9 Calorie Bike
Even Minutes: 12 GHD Sit-Ups

11.29.18

CFE:

600m run, 15 push-ups, 45 sec rest
600m run, 15 push-ups, 45 sec rest
600m run, 10 decline push-ups, 45 sec rest
600m run, 10 decline push-ups, 45 sec rest
600m run, 5 plyo push-ups, 45 sec rest
600m run, 5 plyo push-ups
Then: 3 rds
10 ring rows
12 pistols
14 GHD or MB sit-ups

 

CF:

1. Warm-Up
2-3 rounds
25 DU or 50 Singles
10 banded pull throughs
10 crossbody RDL
10 BB bent over row
10 BB good mornings
2. Strength
DEADLIFT
3×3 at 76%
3×3 at 81%
3. Conditioning
22 MIN AMRAP
9 Power Snatches (95/65)
15 Wallballs (20/14)
200 Meter Run
4. Additional Work
Rope Climb Conditioning
On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into…
3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows

11.28.18

CFE:

5 rft:
5 K2E
15 box jumps (24/20)
25 wallballs (20/14)
600m run

 

CF:

1. Warm-Up
500 m run/row
then:
2 rounds
5 burpee broad jump
10 jumping air squats
5 box pistols or pistols to box (each side)
30 sec hollow body hold
2. Conditioning
FOR TIME
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
then
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
then
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
3. Strength
If Time Allows, Coach chooses 2 of the following:
3×10 Tempo Dumbbell Bench Press
5×3 Weighted Pull-ups
3×12 Dumbbell Rows
3×16 Dumbbell Reverse Flys
4. Additional Work
Odd-Object Conditioning
Buy In: 800m Run
Directly Into…
3 Rounds:
7 (2 Plate) Deficit Handstand Push-ups
50′ Front Rack Kettlebell Walking Lunge (70’s/53’s)
10 Sandbag Cleans (150/100)
Directly Into…
Cash Out: 800m Run

11.27.18

CFE:

FOR TIME
15 double unders (4×1 singles) 400m run, 15 sec rest
30 double unders, 400m run, 30 sec rest
45 double unders, 400m run, 45 sec rest
60 double unders, 400m run, 60 sec rest
75 double unders, 400m run
Then 3 rds:
15 jumping Bulgarian split squats
15 sumo KB squat (53/35)
CF:

1. Warm-Up
3 rounds
9/12 cal row/bike
6 kneeling bottom up KB press @ 2010 tempo
10 banded plank walk (each direction) 
12 scap push ups
2. Strength
SNATCH COMPLEX
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

3. Conditioning
FOR TIME
21-18-15-12-9:
AAB/Row Calories
16 DB/KB Snatches (50/35) 8 per arm

After Each Set:
200 Meter Run

4. Additional Work
Row Conditioning
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

11.26.18

CFE:

24m AMRAP
Partner wod!
Partner 1) 200m run
Partner 2) 8 push-ups with renegade row
12 DB thrusters
16 DB lunges

 

CF:

1. Warm-up

General & WOD Specific

2. Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 60-63% of 1RM Back Squat For Both Lifts

3. Conditioning
10 Rounds of Macho Man (185/135)
3 Power Cleans
3 Front Squats
3 Jerks

4. Additional Work
Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit

11.24.18

CFE:

4 rft:
800m run
3 rope climbs
9 HSPU
15 KB CNP (53=35)
21 weighted box step ups (53/35)

 

CF:

1. Warm-Up
General and WOD Specific
2. Conditioning
“BOXED OUT”
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

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