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Friday 7/31

7/31/2015

CFTR MOBILITY

WARM UP
50- wall ball
for time (20/14)

SKILL/DRILL
Hang power snatch

WOD
5rds
20-cal AD
10-hang power snatch(95-65)
rest 3 min

4 rds
400m run
20-slam ball(30/20)
rest 2 min

4rds
250 m row
10-kb push press(53/35)

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WOD
5rds
10-burpee to target
10-SDHP (95-65)
10-Box Jump (24/20)

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Thursday 7/30

7/30/2015

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CFTR MOBILITY

WARM UP
Tabata Air dyne
Tabata row

BACK SQUAT TEST DAY

STRENGTH
find 1rm Back squat

THE GRID
60%x8
70%x6
75%x6
80%x2
85%x1
*add weight from here to get to your 1RM
in set of 1 until fail.
3 min rest between sets

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WOD
10-rds
5-floor press (135-95)
10-roll outs

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Wednesday 7/29

7/29/2015

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CFTR MOBILITY

WARM UP
(untimed)
3 rds
10-thruster (65-45)
200m run

STRENGTH
Push Press Grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

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STRENGTH
Skill drill TGU
Find 1 rm Turkish get up(each arm)
Post result.

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Tuesday 7/28

7/28/2015

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CFTR MOBILITY

WARM UP
(timed)
3rds
15-DU's
12-Push up
9-sit up
6-pull up

WOD
For time
200m run
20-Box Jump
9-body blaster

1 min rest
400m run
15-box jump
11-body blaster

2 min rest
800m run
10-box jump
13-body blaster

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Monday 7/27

7/27/2015

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CFTR MOBILITY

WARM UP
(timed)
4rds
250M Row
15 wall ball

SKILL/DRILL
Clean and Jerk

STRENGTH
Work Up To WOD Weight

WOD
GRACE
For Time
30 Clean and Jerks (135/95)
(8 min CAP)

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5 Rounds
10 KB Burpees (53/35)
10 KB Step Up (24/20)
200m Run

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WOD
2rds
500m row
50-push up
500m row
rest 60-sec
Then 100-sit up for time

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Thursday 7/23

7/23/2015

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CFTR MOBILITY

WARM UP
2 min of burpees
Then 400m run

WOD
3rds
1 min each of
wall ball
battle ropes
flutter kicks
box jump
KB swing
air sq
Slam ball
Air dyne
2 min rest

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WOD
row 2000m for time

THEN
Min 1 Max row
Min 2- 3-Dead lift(185-135)
8-pull up
*You have 1 min on the row to Max out meters
Then I min Dead lift and pull up. If finished with
the DL and Pull up rest the remainder of the minute time.

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Wednesday 7/22

7/22/2015

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CFTR MOBILITY

WARM UP
(timed)
4rds
10-air sq
10-box jump
10-clapping push up

STRENGTH
Back squat grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

IF TIME
3 rds
400m run(hill)
15-ghd

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WOD
50-step ups(24-20)(25-each leg)
100-BJ
100-jumping squat
100-air sq
50-step ups

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Tuesday 7/21

7/21/2015

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CFTR MOBILITY

WARM UP
(untimed)
2rds
200m run
10-HR push up
250m row
10-db press
20-du

WOD
TEAMS OF 3 (relay style)
200 cal AD
100-renegade row (2 ct PU dip)
150-pull up
200-burpee
1 mile run
*each team must complete
12 Curtis P's between the
renegade row pull up and
after the burpee.

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Monday 7/20

7/20/2015

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CFTR MOBILITY

WARM UP
(untimed)
3rds
10-pull ups
10-sit ups
200m run

STRENGTH
weighted pull up
Find 1rm weighted pull up

WOD
EMOM:20 min
Min 1- 10 barbell bent row (AHAP)
Min 2- 2 power clean
Min 3- 3 -Push press
Min 4- 20 sec HS hold

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WOD
20 min amrap
5-Double KB DL(53-35)
5-DKB power clean
5-DKB push press
200m run

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Saturday 7/18

7/20/2015

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CFTR MOBILITY

WARM UP
Coaches choice

PARTNER WOD
For time
2rds
20-single ring pull up
40-Stones (65-95/95-115)
20-renegade row(35-25)
40-partner med ball sit up
20-single ring pull
40-burpees
400m run

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