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Friday 4/29

4/29/2016

CFTR MOBILITY

WARM UP
3rds
10-DB stiff leg Dead lift
10-DB walking lunge
200m run

STRENGTH
Deadlift
2-2-2-2-2

WOD
11min amrap
3-Dead lift(245-165)
7-burpee to target
9-Box jumps

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WOD
100-inchworm push ups
**emom 10-goblet squats

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CFTR MOBILITY

WARM UP
3rds
10-wall balls
10-push ups
20 cal A/D

STRENGTH
Thrusters
(20min to find a heavy
1 rep for the day)

WOD
EMOM 15 min
Min 1- 5 thrusters (135-95)
Min 2- 30 cal A/D
Min 3- 10 T2B

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WOD
4rds
10-Deadlift (BW)
400m run

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Wednesday 4/27

4/27/2016

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CFTR MOBILITY

WARM UP
3rds
250m row
10-Goblet sq
200m run

HERO WOD
T.U.P
15-12-9-6-3
Power cleans (135-95)
Pull ups
Front squat
Pull ups

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WOD
For Time
100-air sq
80-sit ups
60-KB swings
40-cal row
20-pull ups

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Tuesday 4/26

4/26/2016

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CFTR MOBILITY

WARM UP
6min amrap
200m run
10-burpees

WOD A)
Push Press grid

WOD B)
every 4min for 6 rds
400m run
8-burpee box jumps (24/20)
2-wall walks
Rest is the remainder of the
4min (running clock)

WOD C
(gymnastics)
every 8 mins
for 3 rds
500m row
400m run
10-bar MU
4-parallette shoot through
(2 push up 2 dips)
Rest is the remainder of the
8min (running clock)

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Monday 4/25

4/26/2016

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CFTR MOBILITY

WARM UP
3rds
250m row
10-air sq
10-push ups

STRENGTH
Back Squat
3-3-3-3-3

WOD
12 min amrap
10-Plate OH walking lunge(45-25)
10-pull ups
30-DU's

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WOD
Tabata A/D
Tabata Flutter kicks
Tabata A/D
Tabata Push ups

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Friday 4/15

4/22/2016

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CFTR MOBILITY

WARM UP
3rds
250m row
10-Muscle clean(bar)
10-push press

WOD
40 min running clock try and complete the following:
Clean-n-Jerk
3+1 x4 @ (135-95)
3+1 x3 @ (155-105)
3+1 x2 @ (175-115)
2+1 x4 @ (155-105)
2+1 x3 @ (175-115)
2+1 x2 @ (195-135)
1+1 x4 @ (175-115)
1+1 x3 @ (195-135)
1+1 x2 @ (205-155)

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WOD
4rds
10-backsquat (155-105)
20-MT climbers(2 ct)
400m run

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Thursday 4/21

4/21/2016

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CFTR MOBILITY

WARM UP
7 min amrap
200m run
15-wall balls

STRENGTH
front squat
5-5-5

WOD
16 min emom
30m shuttle run
3-front sq(BW)

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WOD
5rds
15-Push press(115-75)
30 cal A/D

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Wednesday 4/20

4/20/2016

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CFTR MOBILITY

WARM UP
3rds
10-KB SDHP(53/35)
10-stiff leg DL(bar)
200m run

STRENGTH
SUMO dead lift
1-1-1-1-1-1-1

WOD
5rds
3-Sumo Dead lift(90% 1 rep)
7-inch worm push-ups
9-C2B
*after rds 1,3,5 sprint 200m

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WOD
4RDS
row 1,200m
Rest 1 min
between rds, score the best and worst rds

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Tuesday 4/19

4/19/2016

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CFTR MOBILITY

WARM UP
3rds
10-wall balls
5-burpee pull ups
200m run

WOD A)
Push press grid

WOD B)
5rds
20 cal A/D
5-man makers (35-25)
200m run
10-DB thrusters
250m row
15-DB push press

WOD C)
5rds
1-MU(ring)
3-skin the cat
5-Ring pull ups
7-Toes threw rings

*Round must be unbroken.
30 cal A/D for each broken rd,
to be done @ the end of the
wod. Rest as needed between efforts.

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Monday 4/18

4/18/2016

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CFTR MOBILITY

WARM UP
3rds
10-dislocates
10-air sq
10-DB push press

SKILL/DRILL
1arm DB snatch (full)

STRENGTH
1 arm DB snatch
1-1-1-1-1-1-1
1x7 each arm

WOD
15 min amrap
10-OHSQ (95-65)
10-hang power snatch
10-pull ups

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WOD
400m run
then
15-12-9-12-15
power cleans(95-65)
sit ups
back ext.
then
400m run

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Friday 4/29

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Thursday 4/28

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Wednesday 4/27

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Tuesday 4/26

Monday 4/25

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Friday 4/15

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Thursday 4/21

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Wednesday 4/20

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Tuesday 4/19

Monday 4/18

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