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MONDAY 12.03.18

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Warm Up:

before class:

row 2 k increasing pace every 250 meters. finish final 250 at sprint pace.

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t-spine mob

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crossover activation/ or gymnastic theraband series

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3x 30 seconds

banded anti-extension dead-bugs

in class:

2 sets

50’ of 3 quick air squats + 1 broad jump

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3-5 high hang clean fast pull

3-5 mid hang clean fast pull

3-5 pulls from floor (shin)

3-5 drop drills

3-5 rack delivery drill

3-5 tall muscle cleans

3 position power clean +front squat (hip->knee->floor)

3 position clean

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build to working loads for a

A.) 1 Power Clean, pick load

Every 1:30 for 10:30.

building to a daily max every 90 secs- no failure reps

B.) As many reps as possible in 7 mins of:

3 Power Cleans,

3 Toes-to-bars

6 Power Cleans,

6 Toes-to-bars

9 Power Cleans,

9 Toes-to-bars

LEVEL 1: 95/65

LEVEL 2: 115/80

LEVEL 3: 135/95

Cool Down 1.) For time:

Sandbag Bear Hug Carry, pick load, 400 m

Cool Down 2.) 3 rounds for max reps of:

12 Bent Over Barbell Rows, pick load

12 Dragon Flags

max rep Barbell Curls, 45/35 lbs

SATURDAY 12.01.18

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Warm Up:

before class: 

run 1 mile

3 sets

30 seconds dead-bug alternating arms and legs

focus on maintaining neutral

30 seconds active plank hold on medicine ball

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t-spine mob

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crossover activation/ or gymnastic theraband series

in class:

funnel tag (aka triangle tag)

A.) For time with a partner:

3 rounds of:

400m Farmers Carry with KBs (53/35)

60 Kettlebell Swings, 53/35

30 Pull-ups

90 Air Squats

LEVEL 3: (70#/53#)

Cool Down 1.) 3 rounds not for time of:

10 Barbell Rollouts

10 Strict Dips

Cool Down 2.) For time:

100 Alternating Dumbbell Hammer Curls, pick load

Every time you break complete 15 Band Tricep Push Downs.

100 reps total (50 each side)

FRIDAY 11.30.18

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Warm Up:
before class:
3 sets max bear hug hold with a sandbag
march in place while holding
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3 sets
5-6 reps each side bottoms up kb press
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t-spine mob
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crossover activation/ or gymnastic theraband series

in class:
complete afap
7 rounds!
10 slam balls
10 sit-ups

A.) 5 Shoulder Press, pick load

Every 2:30 for 12:30.
3-5 reps
sets are building

for both a/b lifts we are using bracketed reps
intention is to hit upper end of rep range
if you can’t complete upper range stay straight across
if you fail rep range, terminate sets!

B.) 6 Sumo Deadlifts, pick load

Every 2:30 for 12:30.
3-5 reps
sets are building

Cool Down 1.) For time:
100 Dumbbell Bench Press, pick load

Every time you break complete 10 Assault Bike Calories.

Cool Down 2.) 3 rounds not for time of:
10 Weighted Hip Thrusts, pick load
10 Ring Rows

Cool Down 3.) Nordic Curls 1×50
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accumulate 3 mins/side of banded hamstring mob
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smr pecs, delts, lats

THURSDAY 11.29.18

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Warm Up:
before class:
3x 1 minute
alternating foot pull with jump rope (single unders)
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accumulate 3 minutes in active deep squat

in class:
run 800 meters
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3 sets
50’ spiderman lunge
5 reps each side single leg hip thrust
50’ partner assisted band resisted sprint drill
10 double leg hip thrusts
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100’ afap bw walking lunge

A.) 4 rounds for time of:
Run, 400 m
Walking Lunge, 100 ft

LEVEL 3: (50/35) each hand on walking lunges

Cool Down 1.) Strict Toes-to-bars 5×5

Rest as needed between efforts.

Cool Down 2.) For time:
Farmers Carry, pick load, 400 m
as heavy as possible
challenge your grip!
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straddle stretch (volume progression from previous week)
3x through:
1 min to the left
1 min center
1 min to the right
1 min center
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quad mash/ lax ball feet and calves

WEDNESDAY 11.28.18

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Warm Up:
before class:
2 k ski
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3 sets
15 banded good mornings
8-10 each side banded bird-dog
(hold 1-3 seconds in extended position- focus on neutral back)
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t-spine mob
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crossover activation/ or gymnastic theraband series

in class:
3-5 sets
10 second burst on assault bike into
30-40 seconds easy pedal
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2 sets with empty bar
3-5 tempo good mornings
3-5 rdl’s at tempo
3-5 empty bar deadlifts
3-5 high hang power cleans
3-5 mid hang power cleans
3-5 strict press
3-5 push press
3-5 push jerk
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build weight and rehearse complex

A.) Every 1 min for 20 mins, alternating between:
Minute 1: 30 seconds max cals on bike
Minute 2: 9 dead lifts, 6 hang power cleans, 3 shoulder to overhead (115/80)

*Score total calories on bike
LEVEL 2: 155/105
LEVEL 3: 185/135

Cool Down 1.) Barbell Curl 15-15-15-15-15, using heaviest weight per set
Skull Crusher 18-18-18-18-18, using heaviest weight per set

Cool Down 2.) Dumbbell Push-ups 1×50
50 reps in as few sets as possible
push-ups on dumbbell handles
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smr pecs, delts, lats

TUESDAY 11.27.18

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before class:
3 rounds not for time:
300 meter row
15 empty bar or pvc overhead squats
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t-spine mob
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crossover activation/ or gymnastic theraband series

in class:
banded ankle distraction
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hanging push throughs or gymnastic shoulder series (open shoulders)
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3- 5 sets
5-7 reps empty bar ohs
3-5 no push-up burpees
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build to working load on ohs

A.) 3 Tempo Overhead Squats, pick load

Every 3 mins for 15 mins.
tempo- 3313
weight is building!

B.) 2 rounds for time of:
25 Burpees
50 Overhead Squats, 45/35 lbs
time cap strict 10 mins

Cool Down) 5 rounds not for time of:
5 L Sit Pull-ups
20 Eccentric Single Leg Squats, pick load

*Eccentric is only the way down!

MONDAY 11.26.18

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Warm Up:

before class:

3 k on assault bike or c2 bike

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3 sets

5 front squats into

30 second front rack hold (m#135/w95# suggested)

(rest as needed between sets)

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1 minute active plank hold on medicine ball

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ankle mob

in class:

2x 5 front squat

3-5 high hang clean fast pull

3-5 mid hang clean fast pull

3-5 pulls from floor (shin)

3-5 drop drills

3-5 rack delivery drill

3-5 tall muscle cleans

3 position power clean +front squat (hip->knee->floor)

3 position clean

+

build to working loads

A.) Clean + 3 Front Squat, pick load

Every 2:30 for 12:30.

building to a daily max of complex

B.) For time:

50 Hang Squat Cleans, 95/65 lbs

Every 1 min (starting at 1:00) complete 10 Push-ups.

cap is 10 mins! (strict cap)

LEVEL 3: 115/80

Cool Down 1.) For time:

Single Arm Farmers Carry, pick load, 400 m

switch arms as needed but complete equal work with each side

Cool Down 2.) 5 rounds not for time of:

10 Hip Extensions

8 Dragon Flags

Cool Down 3.) For time:

Sorenson Hold, 3 mins

Every time you break complete max Hollow Hold.

CFID Kids 11.25.18

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Warm up:
Burpee Sprints
Flutter Kick – medball pass
Ankle / Calf / Shoulder / Hamstring mobility

WOD Skills:
Goblet Squats
Pull Throughs
Push ups

Partner WOD  – split the work
20 Knees to elbows
18 Pull Throughs – pick dumbell weight
16 Goblet Squats
14 Box Step ups
12 Push ups

Cash out: – 2 rounds
20 Turtle crunches
20 flutter kicks
20 chair situps

FRIDAY 11.23.18

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Warm Up:
before class:
with a partner complete
2k row swapping every 200 meters
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3 sets
15 banded good mornings
30 seconds
dead-bug alternating arms and legs
focus on maintaining neutral

in class:
class runs 400 meters
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3 sets with kb
5 each side single leg deadlift
5 kb deadlifts
5 single arm kb swings
finish each set with 30 double unders
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warm-up sets for deadlift

A.) 4 rounds, 4 mins each of:
0:00-3:00
Run, 400 m
Max reps in time remaining, Double Unders
3:00-4:00
Max rep Deadlifts, 225/155 lbs

Rest 3 mins between rounds.

Cool Down 1.)

Barbell Curl 15-12-9-6, using heaviest weight per set
Dumbbell Bench Press 15-12-9-6, using heaviest weight per set
ascending weight for both

Cool Down 2.)

Hip Extensions 3×15

Rest as needed between sets.