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TUESDAY 02.05.19

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A.) 3 Cycles
AMRAP
-25 wallballs
-25 sumo dlhp
-25 push press
-25 plate hops (forward and backward)

Cycle 1: 3 minutes
Cycle 2: 6 minutes
Cycle 3: 9 minutes

*Rest 3 minutes between each cycle
*Restart AMRAP each time
Level 1: 65/45
Level ⅔: 75/55

Cool Down 1.)

8 sets

Max reverse barbell curl
Rest 30 second between sets

Cool Down 2.)

Band pull aparts

1×100

+
Accumlate 3 mins each side
-couch stretch (hip flexor, squeeze glutes)

SATURDAY 02.02.19

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A.) For time:
80 Row Calories
80 Wall Balls, 20/14 lbs
80 Toes-to-bars
Double Kettlebell Farmers Carry, 24/16 kg, 400 m
50 Row Calories
50 Wall Balls, 20/14 lbs
50 Toes-to-bars
Double Kettlebell Farmers Carry, 24/16 kg, 400 m
30 Row Calories
30 Wall Balls, 20/14 lbs
30 Toes-to-bars
Double Kettlebell Farmers Carry, 24/16 kg, 400 m

team workout- divide reps as needed, 40 MINUTE CAP

Cool Down 1.) As many reps as possible in 10 mins of:
Echo Bike Calories
complete as 10 secs hard effort burst into 50 secs easy pedal

Cool Down 2.) Barbell Roll Outs 1×75
in as few sets as possible
+
foam roll lats, quads

FRIDAY 02.01.19

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A.) Sumo Deadlift 4-4-4-4-4

Use the heaviest weight you can for each set.

Rest 3 mins between sets.

1.1.1.1×5 sets, rest 10 secs between reps

start loads at 77-79%+

B1.) Bench Press 7-6-5-4-3, using heaviest weight per set

Rest 2 mins

B2.) Weighted Supinated Pull-up 3-3-3-3-3, using heaviest weight per set

Rest 2 mins

*Superset B1 and B2

Cool Down 1.) Dumbbell Row 3x Max Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Example:
max effort heavy dumbbells
max effort moderate weight dumbbells
max effort light dumbbells
finish each set with max effort light dumbbell reverse flies
Cool Down 2.) Dumbbell Reverse Fly 3x Max Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.

CFID Kids 01.31.19

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Warm up:
Jump rope or sprints or row
Stretch

Skill:
Kipping practice
Dumbbell Snatch

WOD For time:
2 dumbbell snatches
4 burpee box jump-overs
4 dumbbell snatches
4 burpee box jump-overs
6 dumbbell snatches
4 burpee box jump-overs
8 dumbbell snatches
4 burpee box jump-overs
10 dumbbell snatches
4 burpee box jump-overs

THURSDAY 01.31.19

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A.) For time:
Run, 1600 m
50 Air Squats
40 Sit-ups
30 Burpees
Run, 800 m
40 Air Squats
30 Sit-ups
20 Burpees
Run, 400 m
30 Air Squats
20 Sit-ups
10 Burpees

Cool Down.) For time:
100 Barbell Curls, 65/45 lbs

Every time you break complete max rep Banded Push-ups and max rep Honest Push-ups.
+
banded hip flexor distraction (3 minutes per side)
+
lax ball feet and calves

TUESDAY 01.29.19

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A.) Front Squat

4×4 @75+% (compare to Friday)
*Build every 3 minutes

B.) 7 Minute AMRAP

-45 front squats
-45 pull ups

Level 1: 45/35
Level 2: 75/55
Level 3: 95/65

*Goal is to finish 1+ round

Cool Down.)

Not for time:
3 rounds of:
15 Barbell Roll Outs
Wall Facing Handstand Hold, 30 secs
— then —
50 V-ups