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Thursday 3/31

3/31/2016

CFTR MOBILITY

WARM UP
3rds
10-Db stiff leg dead lifts
10-wall ball
20 cal A/D

STRENGTH/WOD
find 1rm Dead lift
then 50% 1 rm Dl perform:
15-cleans for time
12-cleans for time
9-cleans for time
rest as needed
between sets

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WOD
tabata push ups
2000m row
tabata sit ups

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Wednesday 3/30

3/31/2016

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CFTR MOBILITY

WARM UP
3rds
10-DB push press
10-air sq
30-Du's

STRENGTH
every 90 sec
for 12 rds
5 push press (progressive load)

WOD
13 min amrap
8-push press(95-65)
10-SDHP
12-OH Lunge

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WOD
4rds
25-wall balls (20/14)
15-box jumps
250m row

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Tuesday 3/29

3/29/2016

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CFTR MOBILITY

WARM UP
30- burpees to target

WOD A)
24 min emom
Min 1- squat cleans
min 2 - A/D
1st min get as many squat cleans as possible then
minus 3 from that number and use that # the rest of the
wod. Min 2 active recovery A/D. Pedal @ a moderate pace
the entire min.

WOD B)
1000m row
then
5rds
20-bk ext
16-ghd
1000m row

WOD C)
5rds
20-L-pull ups
16-ring dips

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Monday 3/28

3/28/2016

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CFTR MOBILITY

WARM UP
3rds
500m row
30-Du's
10-walking lunges

WOD
for time
200m run
50-DB snatch (35-50/15-35) (25 each arm)
400m run
50-DB push press
800m run
50-renegade row (no push up)
400m run
50-DB thrusters
200m run

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WOD
400m run
10-slam ball
15-weighted sit ups
20-air squat

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Friday 3/25

3/25/2016

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CFTR MOBILITY

WARM UP
coaches choice

Workout 16.5
21-18-15-12-9-6-3:
Thrusters
Burpees
M 95 lb. F 65 lb.

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WOD
200 cal A/D
*every 2 min 7 power cleans(135-95)

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Thursday 3/24

3/24/2016

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CFTR MOBILITY

WARM UP
3rds
400m run
15-air sq
10 bent row (65-45)

WOD
emom 30 min
Min 1 7-front sq (3/4 bw)
Min 2- 12-pull ups
Min 3 6-power snatch (3/4 BW)

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WOD
chipper
1000m row
50-1 arm KB OHSQ (53-35)
(alt arms, 25 each)
50 russian swings
50-air sq
50-sit ups
50-goblet sq.

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Wednesday 3/23

3/23/2016

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CFTR MOBILITY

WARM UP
3rds
10-push ups
10- pull ups
10-air sq
200m run

STRENGTH
Bench press
2-2-2-2-2

WOD
5rds
10-burpees
15-pull ups
20 cal A/D

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WOD
5rds
20-push ups
500m row

CASH OUT
100 flutter kicks (2ct)

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Tuesday 3/22

3/22/2016

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CFTR MOBILITY

WARM UP
3 rds
5-burpee pull ups
10-sit ups
30-Du's

WOD A
5rds
3rds cindy
5-Clean n jerk(185-95)
30 cal A/D

WOD B
5 rds
3-Bar MU
5-t2b
3-bar mu
7-K2e

*each rd unbroken. Rest as needed
between rds. For each broken rd 250m row
penalty @ the end of the wod.

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Monday 3/21

3/21/2016

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CFTR MOBILITY

WARM UP
3rds
10-lunge
15-kb swings
30 cal A/D

WOD
5rds
40-sit ups
30 cal A/D
20 slam ball(30-20)

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WOD
30 sec work / 30 sec rest until you reach:
100-slam ball
75-goblet sq
50-sit ups
25-pull ups

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Friday 3/18

3/18/2016

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CFTR MOBILITY

WARM UP
coaches choice

Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball

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WOD
for time
800m run
5-Double Kb russian swings(53/35)
10-DKB thrusters
600m run
5-DKB swings
10-Dkb thrusters
400m run
5-DKB swings
10-DKB thrusters

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