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FRIDAY 01.18.19

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A.) Sumo Deadlift

5×5

*drop and reset between reps
*building from 75% every 3 minutes

B.) Seated Catch Up Press

6-10 reps per arm, 5 sets

Cool Down.) 4 sets

12 barbell hip thrusts (heavy)
12 nordic curls or hamstring curls
12 horizontal bar rows (like ring rows but with a bar)

*rest as needed between sets

CFID Kids 01.17.19

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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:

1 dead lift 

1 hang power clean

1 Push Press

 

WOD:

9-8-7-6-5-4-3-2-1

Hang Power Clean

1-2-3-4-5-6-7-8-9

weighted box step ups

WEDNESDAY 01.16.19

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A.) Clean Complex

-high hang squat clean + hang squat clean

*build every 1:30 for 12 minutes

B.) Front Squat

4×5

*build every 2:30 for 10 minutes
*start at 75+%

Cool Down.) wall sits

3×60 seconds
*rest as needed between efforts
+

Seated straddle stretch

2 sets
:30 reaching left
:30 reaching center
:30 reaching right
:30 reaching center

TUESDAY 01.15.19

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A.) Anaerobic Intervals

*The interval for the day is :45 of work, :15 of rest

*Spend 5 minutes at each movement, rest 1 minute between movements

-row for calories

-burpees

bike for calories

-ab mat sit ups

*Score total reps at each station

Cool Down 1.) 3 Minute AMRAP

-Strict pull ups

*Use band if necessary, keep it strict!

Cool Down 2.) 3×15

-Bent over db row (heavy)

-Bent over db reverse fly

*rest as needed between sets

MONDAY 01.14.19

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A.) For Time

50 hang power snatches

50 front squats

50 push press

50 hang power cleans

50 thrusters

50 overhead squats

(45/35)

*Hang is below the knee

Cool Down 1.) 4 sets

-25 barbell curls (add weight if needed)

-max set of strict dips

-max set of banded tricep pushdowns

*rest as needed between sets

Cool Down 2.) Couch stretch

Accumulate 3 minutes each side

Then

Lax ball pecs and glutes, foam roll lats

CFID Kids 01.13.19

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Warm up

Teams: everyone goes twice

Crab walk first half of rig

Duck walk second half of rig

Sprint return

Shoulder and ab warm up

Medball overhead passes with flutter kicks

Planks elbow to long arm cycles

V-Ups

WOD prep

  1. Hand Stand Push up, or inverted box push up, or Z Press
  2. Plate squat Therapy

WOD 5 rounds for time

8 Box Step ups

6 Hand stand push ups

4 plate squats

CFID Kids 01.10.19

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Warm-Up:  (When Partner 2 finishes the movements, switch positions)

Partner 1 Heavy Rope Russian Twists

Partner 2 completes the following.

10 Plate squat therapy 

10 Sit-ups

10 Push-ups

10 Burpees

10 tire jumps

WOD prep:

1 dead lift 

1 hang power clean

1 front squat

*Build in load to a perfect complex

WOD:

9-8-7-6-5-4-3-2-1

Hang Power Clean

1-2-3-4-5-6-7-8-9

Tire Jumps

Post WOD:

Flip tires