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Saturday 2/29

2/29/2020

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CFTR MOBILITY

WARM UP

Coaches Choice
​
WOD
Team of 2 Switch every min until work there is on
exercise left then you relay that exercise

200 cal bike
200 box jumps
200 thrusters
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Friday 2/28

2/28/2020

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CFTR MOBILITY

WARM UP

3 rounds
30 sec snatch pull
30 sec snatch high pull lift (bar)
30 sec muscle snatch
30 sec rest

STRENGTH
 Power Snatch + hang snatch
5 x's through
​
WOD
5 Rounds
17 min cap
10 power snatch (95/65)
3 Rounds Cindy

KB CONDITIONING
20 Rounds Partner Round Robin
10 pendlay row (135/95)
5 cal echo
15 DKB suit case Dead lift (70/53)
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Thursday 2/27

2/27/2020

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CFTR MOBILITY

WARM UP

3 rounds
30 sec air squat
30 sec stiff leg dead lift (bar)
30 sec rig hang
30 sec rest

DROM
Dead lift
Work up to WOD weight

WOD
on the 4 min x 5 rounds
30M db front rack walk lunge (50/35)
15 dead lift (205- 145)
15 cal a/b

KB CONDITIONING
8 Rounds
20 min cap
10 cal alternating pull (l/r) ski
10 DKB burpee (50/35)
20 DKB front rack carry
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Wednesday 2/26

2/26/2020

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CFTR MOBILITY

WARM UP

3 rounds
30 sec push up
30 sec jump rope
30 sec muscle clean
​30 sec rest
​
WOD
FOR TIME 
21 lateral burpee over the bar
21 power cleans (155/105)
15 lateral burpee over the bar
15 power cleans
9 lateral burpee over the bar
9 power cleans
20 pullups
rest 4 min then reverse order 
9 lateral burpee over the bar
9 power cleans
15 lateral burpee over the bar
15 power cleans
21 lateral burpee over the bar
21 power cleans
20 pull ups

KB CONDITIONING
10 rounds
10 DKB cnj (53/35)
15 box jump
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Tuesday 2/25

2/25/2020

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CFTR MOBILITY

WARM UP

3 Rounds
30 sec wall ball press
30 sec jumping squat
30 sec ass bike
30 sec rest

SKILL how to row properly and warm up DB CNJ

WOD
20 Min CAP
3 rounds
30 cal row or ski
30 wall balls
30 db hang clean n jerk (50/35)

KB CONDITIONING
 5ounds
10 rockers (70/53)
20M goblet rack carry
30 pump sit ups
40 jumping lunges
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Monday 2/24

2/24/2020

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CFTR MOBILITY

WARM UP

3 Rounds
30 sec air squat
30 sec sit up
30 sec jump rope
30 sec rest

SKILL/DRILL
Front Squat

WOD
4 min AMRAP
21 cal a/b
21 t2b
21 front squats (135/95)
4 min rest
4 min AMRAP
15 cal a/b
15 t2b
15 front squats (155/105)
rest 4 min
4 min AMRAP
9 cal a/b
9 t2b
9 front squats (185/135)
​
KB CONDITIONING
TEAM of 3
10,000meter row switch every 250m
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Saturday 2/22

2/22/2020

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CFTR MOBILITY

WARM UP

Coaches Choice
​
WOD
35 Min Running Clock
AMRAP 30 Mins
30 double under
15 pull ups
15 push ups
200M run is done together (work is I go you go)
then
5 mins to find a 1 RM partner dead lift
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Friday 2/21

2/21/2020

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CFTR MOBILITY

WARM UP

Coaches Choice

WOD
FOR TIME
50 cal a/b
30 Russian swings (97/70)
50 box jump over
30 Russian swings
50 K2E
30 Russian swings
50 pendlay row (135/95)
30 Russian swings
50 weighted sit ups (45/25)
30 Russian swings
50M OH walking lunge (45/25)
50 cal a/b

KB CONDITIONING
For time
4 Rounds

Row 500Mfor every second your over
1:25 min to complete
the row do that in DKB Thrusters (35/26)
*example if you row 1:35 for 500M you owe 10DKB thrusters
0 Comments

Thursday 2/20

2/20/2020

0 Comments

 
CFTR MOBILITY

WARM UP

3 rounds
30 sec front squat
30 sec row
30 sec jump rope
30 sec rest

STRENGTH
power snatch + hang power snatch
5xs through

WOD
14 min Ladder
3,6,9,12
hang Power snatch (95/65)
5,10,15,20
cal a/b

KB CONDITIONING
rotates the movements every minute
(single athlete)
100 DKB burpees (53/35)
75 cal ski
50 burpees
25 toe through ring
0 Comments

Wednesday 2/19

2/19/2020

0 Comments

 
CFTR MOBILITY

WARM UP

3 rounds
30 sec push press (bar)
30 sec squat
30 sec up right row
30 sec rest

STRENGTH
PUSH PRESS
1-1-1-1-1
​
WOD
BETTY
(15 min cap)
5 ROUNDS
12 push press (135/95)
20 box jumps

KB CONDITIONING
5 rounds
5 DKB suitcase Dead lift (53/35)
5 DKB bent row
5 DKB cnj
5 DKB front squat
20m front rack carry
20m farmers carry
20m front rack carry
Time rounds score is your slowest rest as need between rounds
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