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

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 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

eXpress 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 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 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 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 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 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 MOBILITY

eXpress WARM UP

WOD
50-40-30-20-10
wall balls
DU's
sit ups ​