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MONDAY 01.28.19

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Warm Up:

before class:

3 sets

ski erg 300 meters

hold hollow for 30 seconds

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

5 quick sets

10 slam balls

10 sit-ups

10 shoulder taps in plank

+

2 position clean pull drill

drop and catch drills

2 position power clean

(3-5 reps at each position)

+

1 quick practice round

row 150 m afap

into

2 rounds

3 hpc

6 push-ups

A.)

A.) Hang Power Clean

5×3

*Build every 2 minutes

B.) In 20 mins do:

Row, 2000 m

then in the remaining time, AMRAP of:

6 Hang Power Cleans,

12 Push-ups

Level 1: 95/65, box push ups

Level 2: 135/95

Level 3: 185/125

Cool Down 1.) Dumbbell Hammer Curl 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 banded tricep push-downs

rest 3 mins between sets

Cool Down 2.) Band Tricep Push Downs 3x Max Rep

Rest as needed between efforts.

Cool Down 3.) Band Pull Aparts 1×100

in as few sets as possible

SATURDAY 01.26.19

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AMRAP 20 mins WITH A PARTNER:

Complete as many rounds as possible in 20 mins of:
5 Thrusters, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
10 Sumo Deadlift High-pulls, 95/65 lbs

L1- Scale weight as needed, L2/L3- As Prescribed

***Partners will switch work EACH movement**
example, Partner A does 5 thrusters, B does Hang Power Cleans,  A does SDHP, B Does Thrusters, A does Hang Power Cleans, etc…

Cool Down:
4 RF-ME: Barbell Curls and Dumbbell Skull Crushers

4 rounds for max reps of:
Barbell Curls, 65/45 lbs
Dumbbell Skull Crushers, 25/15 lbs

max efforts- to failure
scale as needed- this should be high rep/light weight
+
3 sets
15 band pull aparts
10 face pulls w/ external rotation
+
lax ball glutes, hips, pecs, delts + foam roll lats

FRIDAY 01.25.19

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A: Front Squat
Front Squat 5-5-5

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

Intention: Absolute strength/maintenance

B:AMReps 12 mins:

3 Pull-ups
3 Push-ups
3 Air Squats
6 Pull-ups
6 Push-ups
6 Air Squats
9 Pull-ups
9 Push-ups
9 Air Squats

Continue increasing reps by 3 each round until time is complete.

L1- Ring Rows and Box Push Ups, L3: Chest to Bar Pull-Ups

Cool Down:
5 RNFT: Wall Facing Handstand Holds, L Hangs and Bent Over Barbell Rows

5 rounds not for time of:
Wall Facing Handstand Hold, 30 secs
L Hang, 15 secs
10 Bent Over Barbell Rows, pick load
Rest 1 min

+
accumulate 3 minutes banded hip flexor distraction- each side

THURSDAY 01.24.19

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Deadlift 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest 3 mins between sets.

intention: absolute strength, week 2 of deadlift cycle

level 1: build as form allows
level 2/3: as heavy as possible for each set

Cool Down:
3 rounds for max reps of:
10 Barbell Hip Thrusts, pick load
25 Sit-ups
max rep Nordic Curls

8-10 barbell hip thrusts
sit-ups- afap
+
lax ball glutes, hips
+
banded hamstring mob

WEDNESDAY 01.23.19

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6 ROUNDS

3 Minute Running Clock:
30/20 Assault Bike Calories Buy-In
Max Calories on Rower w/ remaining time

Rest 3 mins between rounds.

intention: hard aerobic effort- effort on assault bike should be near maximal (but not 100%) to maximize time on rower

Cool Down 1:
4 RNFT: Dragon Flags and Barbell Roll Outs

4 rounds not for time of:
8 Dragon Flags
15 Barbell Roll Outs

7-8 dragon flags- slow and controlled (bent knee okay)
12-15 barbell roll outs- from knees

Cool Down 2:
Hollow Hold : Max Hold

A single Hollow Hold hold for max time.

TUESDAY 01.22.19

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AMRAP 5 mins: Power Cleans and Burpees

Complete as many rounds as possible in 5 mins of:
7 Power Cleans
7 Burpees

L1- (75/45), L2- (95/65), L3- (95/65)

rest 3 mins…

AMRAP 4 mins: Power Cleans and Burpees

Complete as many rounds as possible in 4 mins of:
5 Power Cleans
5 Burpees

L1- (85/45), L2- (115/80), L3- (135/95)

rest 3 mins…

AMRAP 3 mins: Power Cleans and Burpees

Complete as many rounds as possible in 3 mins of:
3 Power Cleans
3 Burpees

L1- (95/65), L2- (135/95), L3- (185/135)

Cool Down 1:
FT: Strict Pull-ups and Push-ups

For time:
50 Strict Pull-ups

Every time you break complete 10 Push-ups.

Cool Down 2:
Banded Hamstring Curls : 3x Max Rep

Banded Hamstring Curls 3x Max Rep

Rest as needed between efforts.

25+ reps
+
lax ball glutes, hips, pecs, delts

MONDAY 01.21.19

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We will be running a normal schedule for classes today:

A.) movement prep

-ttb
-thruster

B.) 22 minute AMRAP

400m run
15 toes to bar
Max unbroken thrusters

Level 1: sub knee raises, pick load for 12+ thrusters each time

Level 2: 115/80

Level 3: 20 toes to bar, 135/95

*goal on thrusters is 12+ each set, try to go for “true” max set each time

Cool Down.) 4 sets

12 supine ring rows (underhand grip)
24 alternating db hammer curls (12 per)
Max reps banded Tricep push downs

Rest as needed between sets

CFID Kids 01.20.19

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Warm-Up: 
When Partner 2 finishes the movements, switch positions
Partner 1 Plank holds
Partner 2 completes the following.
10 Plate squat therapy
10 Sit-ups
10 Push-ups
10 Burpees

WOD prep:
CFID team
1 front squat – empty bar
1 Push Press – empty bar
1 hang power clean – empty bar
1 dead lift – add weight

Start with empty bar increase as necessary

TRIumph
Bear hug weights
Dead hang rotate
Plate Squats
Kettle bell swings
Rope Climb – j hook

WOD: EMOM 11 – 40 sec work 20 sec rest
Team CFID
1 Plate Hops
2 Front squat
3 Plate hops
4 Push Press
5 Plate hops
6 Hang Power Clean
7 Plate Hops
8 Deadlift
9 Plate Hops
10 Kettlebell Swing

Team TRIumph
1 Plate hops
2 Bear Hugs – Sand Bag/ med ball
3 Plate hops
4 Kettle Bell Swings
5 Plate hops
6 Dead hang rotate
7 Plate hops
8 Rope climb – J Hook Hang
9 Plate hops
10 Plate squats

SATURDAY 01.19.19

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A.) Teams of 2

20 Minute AMRAP

-20 right arm db hang clean and jerks (50/35)

-20 left arm db hang clean and jerks (50/35)

-20 single arm db box step overs (24/20)

-20 burpee pull ups

*1 person working at a time

Cool Down.) For Time

100 db bench press (50/35)

*every time you break, 10 toes to rings

*choose weight that allows 15+ reps in first set