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CFTR MOBILITY WARM UP 3 Rounds 10-Med Ball Cleans 10 Front Squat (bar) 250 Row WOD A Strength Clean 7 Rounds Power Clean + High Hang Power Clean + Squat Clean then EMOM 10 Minutes 3 Squat Cleans @ 1 RM WOD B 4 Rounds 30 cal A/D or 10 cal A/B 9-Hang Power Cleans (155/105) 12 T2B 15 Burpees 250m Row WOD C 5 RFT 5-HSPU 7-Inverted Tuck Pullups 9 Ring Dips 11-T2B
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CFTR MOBILITY WARM UP 3 Rounds 10 Wall Ball 10 Pull Up 20 Cal A/D Strength Front Squat 10@60% 8@70% 6@75% 10@70% 8@75% 6@80% WOD For Time 5-10-15-10-5 Thrusters (95/65) Front Squat Burpees C2B eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 7 Unbroken Rounds 7-DKB Weighted Situps 1-DKB TGU to kneeling position 7 Press 1 Minute Rest **If break in round, 15 burpees performed at end of rouind CFTR MOBILITY WARM UP WOD OPEN WOD 17.1 eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 100-push ups 100-leg levers *every 2 min 10 cal Assault bike/30 cal A/D CFTR MOBILITY WARM UP 3rds 10-sit ups 5-KB sto(R) 10-sq 5-KB sto(L) STRENGTH TGU find a heavy 1 rep without breaking form on each side left and right (weights will differ from side to side) WOD 6 rft 15-Russian Kb swings(70-53) 15-pump sit ups 30 cal A/D or 10 cal Assault eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 20-unbroken wall balls 10-KB snatch(53-35) (alt 5 each) *if break 15 burpee penalty on the spot of the break. CFTR MOBILITY WARM UP 3rds 10-stiff leg DL(bar) 10-good mornings 30 cal A/D STRENGTH Dead lift 1-1-1-1-1 (work to a heavy 1 rep and hit it 5x) WOD emom 21 min Min 1: 15 DKB dead lift (53-35) Min 2: 30 cal A/D or 10 cal assault Min 3: 15-T2B eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 10-push ups 15-weighted sit ups 20 air squats CFTR MOBILITY
WARM UP 3rds 10-med ball cleans 10-push ups 10-front sq(bar) 250 row WOD A) STRENGTH Clean. 7 rds to build to a heavy high hang power clean High hang squat clean. Then emom for 10 min 3 squat cleans @ 75%1rm WOD B) 5rds 5-sq. Cleans(115-85) 5-burpees 10-H.Power cleans 10-pull ups 15-STO 15-box jumps WOD C) 20 min emom even min 10- pistols(alt) odd 3 MU(strict if you have) CFTR MOBILITY WARM UP 3rds 10-push ups 10-air sq 10-bent row(bar) (slow and strict) STRENGTH Back Squat Wave 10@65% 8@70% 6@75% 10@70% 8@75% 6@80% WOD 5rft 10-SDHP(95- 65) 10-DKB front squat(53-35) 10-burpee pull up eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 20 min amrap 15- thrusters(75- 55) 10-pull ups 5-burpee slam ball CFTR MOBILITY WARM UP 3rds 10-stiff leg DL(bar) 10-Good mornings(bar or pvc) 10-air sq 250m row STRENGTH Dead lift 5@65% 3@70% 2@75% 5@70% 3@75% 2@80% WOD Diane 21-15-9 dead lift(225/155) HSPU eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 9-DKB Curtis P(53-35) 7-DKB front squat 5-Push press 20m front rack carry 1 min rest CFTR MOBILITY WARM UP 3rds 20-DU's 10-burpees 5-pull ups STRENGTH Hang power snatch 2-2-2-2-2-2-2 Progressive load WOD 11 min amrap 12-DB P. snatch(50-35) (Alt) 10-C2B 8-burpees to target eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 1000m row 20-Goblet lunges (53-35) (alt) 10-ring dips 40-cal Assault bike 30-goblet lunges 15-ring dips 100-DU's 40-lunges 20-ring dips *18 min cap *DU's sub is single count MT. climbers CFTR MOBILITY WARM UP 3rds 10-air sq 10-jumps to target 20-DU's STRENGTH back squat wave 9@65% 7@70% 5@75% 9@70% 7@75% 5@80% WOD 4rds 20m DKB walking lunge(53-35) (suit case grip) 10-box jumps 20m Plate overhead lunge walk(45-25) 15-HR push ups eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 50-40-30-20-10 wall balls DU's sit ups |
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September 2018
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