Blog Archives

Friday 1/29

1/29/2016

*Kipping Seminar is Sunday 1/31 at 12pm look forward to seeing everyone there!

CFTR MOBILITY
WARM UP
coaches choice

WOD
Choose a bench mark:

Annie
50-40-30-20-10
DU's
sit ups

Randy
75 snatch
(75/55)

Karen
150 wallballs

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WOD
5rds
5 DB sq. cleans(35-25)
10-floor press(135-95)
15-weighted sit up(45/25)
20-slam ball(30/20)

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Thursday 1/28

1/28/2016

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CFTR MOBILITY

WARM UP
3rds
10-KB SDHP(53/35)
10-sit ups
10-DB push press
5-chin ups

WOD
OPEN WORKOUT 14.4
14 min amrap
60- cal row
50-T2b
40- wall balls(20/14)
30- cleans(135/95)
20-MU's

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WOD
4rds
15-dead lift(155-105)
400m run
*Sub run for 60 cal A/D if needed.

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Wednesday 1/27

1/27/2016

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CFTR MOBILITY

WARM UP
250m row
25-stiff leg DB DL
25-DB bent row
25-DB push press

SKILL/DRILL
SDHP for wod A

WOD A)
20 min Amrap
3-burpees
5-pull ups
10-SDHP (95-65)
15-Push ups

WOD B) (Rx'd only please)
30-Wall facing HSPU
15-bar MU
15-Dead lift (275/175)
30-wall facing HSPU

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WOD
5rds
10-Shoulder to shoulder sandbag thrusters
15-push ups
20-DU's

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Tuesday 1/26

1/26/2016

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CFTR MOBILITY

WARM UP
2 min of burpees

SKILL/DRILL
squat clean

WOD
30-squat cleans(95/65)
30-pull ups
1000m row
30-pull ups
30-Kb swings (53/35)
100 cal A/D
30-kb swings
30-squat cleans
1000m row

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Monday 1/25

1/25/2016

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CFTR MOBILITY

WARM UP
3rds
10-lunge
30-Du's
10-push up

SKILL/DRILL
front squat

STRENGTH
6rds
5-front squat
+2 max height Box Jump
Rest 2 min between each
rd. make sure your front
squat weight is challenging
for all 5 reps. Increase weight
if you under shot it.

WOD
2rds
500m row
50-front rack sand bag step ups (50/25) (24/20)
25-sit ups

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WOD
6rds
10-Double Kb push press(53/35)
20 cal A/D
10-double kb front sq.
20 cal A/D

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Friday 1/22

1/22/2016

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CFTR MOBILITY

WARM UP
3rds
10-wall ball
20-cal A/D
30-Du's

OPEN WOD 15.5
27-21-15-9
cal row
thrusters (95-65)

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WOD
5rds in 3 min rds complete
20-KB swings
10-wall ball
max cal A/D
Rest 1 min between rds

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Thursday 1/21

1/21/2016

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CFTR MOBILITY

WARM UP
3rds
250m row
10-lunges
10-DB Floor press

WOD
Chelsea
EMOM 30 min
5-pull up
10-push up
15-squat

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WOD
50-sledge strikes(alt arms as needed)
50-slam ball(30/20)
50m farmers walk(53/35)
50-slam ball
50-sledge strikes

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Wednesday 1/20

1/20/2016

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CFTR MOBILITY

WARM UP
3rds
10- DB push press
10- Kb-SDHP(53-35)
30- DU's

STRENGTH
Strict press. Every 90sec for 10 rds 5
strict press. Build heavy for the 1st
5 rds then stay with that weight for
remainder.

WOD
50-wall ball (20-14)
25-T2B
10-Hang power clean(175-115)
25-T2B
50-wall ball

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WOD
6 rds
6-box jump overs
10-elevated ring row
30cal A/D

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Tuesday 1/19

1/19/2016

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CFTR MOBILITY

WARM UP
Coaches choice

WOD A)
Front squat grid
Find 1 rm
60%x10
70%x6
80%x2
85%x1
then 1's the rest of the way until fail

WOD B)
in 12 min complete
2,000m row
20-C2B
Max rep Deadlift (315-185)

WOD C)
Gymnastics
10-Rope climbs
15-Snatch (115-75)
10-rope climbs
15-snatch

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