Blog Archives

Friday 4/10

4/10/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec jump rope
30 sec dead hang rig
30 sec muscle
snatch
30 sec rest

SKILL/DRILL
Power Snatch
warm up to WOD weight snatch and warm muscle up

WOD
on the 4 mins x 5 rounds
50 double under
6 bar mu
5 power snatches (135/95)

KB CONDITIONING
10 Rounds
15 Russian swings (97/70)
40M DKB front rack carry (53/35)
200m run

0 Comments

Thursday 4/9

4/9/2020

0 Comments

CFTR MOBILITY

WARM UP
3 rounds
30 sec wall ball
30 sec push up
30 sec a/b
30 sec res

STRENGTH WOD
Strength FIND 1 RM Thruster

KB CONDITIONING
21-15-9-15-21
DKB thruster (53/35)
ski

0 Comments

Wednesday 4/8

4/8/2020

0 Comments

CFTR MOBILITY

WARM UP
3 rounds
30 sec ski
30 sec squat
30 sec strict pull up
30 sec rest

WOD
3 mini work outs 12 min CAP on each
12 min cap
8 Rounds
200m run
40 gorilla row (53/35)
12 min cap
9 Rounds
15 cal row
7 pull up/down
12 min cap
10 Rounds
12 cal bike
10 dkb rocker (53/35)
*there will be 3 times – the time you finish each event above

KB CONDITIONING
DOUBLE HICCUP PARTNER 2
switch every min
100 cal echo bike
150 cal ski
100 DKB Burpee snatch (35# unisex)
800m Goblet rack carry (70/53)
*once down to one last movement relay as needed no longer on the min

0 Comments

Tuesday 4/7

4/7/2020

0 Comments

CFTR MOBILITY

WARM UP
3 Rounds
30 sec push press
30 sec jump rope
30 sec push up

STRENGTH
Push Press
2-2-2-2

WOD
5 ROUNDS
10 burpee box jump over
15 push press (115/75)
20 cal ski or row

KB CONDITIONING
8 Rounds
15 DKB DL (70/53) suit case
200M run
15 t2b

0 Comments

Friday 4/10

Thursday 4/9

Wednesday 4/8

Tuesday 4/7

Categories

Archives