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
eXpress WOD
eXpress WARM UP
WOD
100-inchworm push ups
**emom 10-goblet squats
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 eXpress WOD eXpress MOBILITY
eXpress WARM UP 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 eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD 4rds 10-Deadlift (BW) 400m run 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 eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD For Time 100-air sq 80-sit ups 60-KB swings 40-cal row 20-pull ups 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) 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 eXpress WOD eXpress MOBILITY
eXpress WARM UP WOD Tabata A/D Tabata Flutter kicks Tabata A/D Tabata Push ups 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) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 10-backsquat (155-105) 20-MT climbers(2 ct) 400m run 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) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 5rds 15-Push press(115-75) 30 cal A/D 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 eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4RDS row 1,200m Rest 1 min between rds, score the best and worst rds 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. 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 eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 400m run then 15-12-9-12-15 power cleans(95-65) sit ups back ext. then 400m run |
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December 2020
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