WARM UP
3rds
8-pull ups
8-KB front sq
8-KB push press
20-DU's
SKILL/DRILL
Thruster
WOD
Max thrusters in 20 min
3-thruster(135- 95)
200m run
*add 3 thruster
eXpress WOD
eXpress WARM UP
WOD
15 min amrap
250m row
10-weighted sit up(45-25)
10-push ups
CFTR MOBILITY WARM UP 3rds 8-pull ups 8-KB front sq 8-KB push press 20-DU's SKILL/DRILL Thruster WOD Max thrusters in 20 min 3-thruster(135- 95) 200m run *add 3 thruster eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 15 min amrap 250m row 10-weighted sit up(45-25) 10-push ups
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CFTR MOBILITY WARM UP 3rds 10-DB stiff leg dead lift 200m run 10 push ups SKILL/DRILL Power + hang power cleans STRENGTH Dead lift. Find 3 rm WOD Partner Rumble @ the river wod #2 5 min amrap 30-dead lift(225-155) 40-burpee over bar max box jumps the remainder of the time *score Box jump eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 3rds 8-double kb Russian swings(53-35) 8-DKB front squat 400m run CFTR MOBILITY WARM UP 3rds 250m row 7-pull up 9-air squats 200m run SKILL/DRILL Power + hang power cleans STRENGTH 10 min emom power clean hang power clean x3 @ 75% 1 rm WOD 6rds 8-hang power clean(95-65) 8-wall ball 8-C2B eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 3rds 30-wall ball(20- 14) 30-slam ball CFTR MOBILITY
WARM UP 3rds 10-air sq 30 cal A/D 10-Push ups WOD A strength front squat 70% x5 75%x3 80%x2 75%x5 80%x3 85%x2 then emom 10 min 3 reps @ 75% (@ least 75%, can go up if want to) (try and go up 5/10lbs on the emom) WOD B 4rds 20-OH barbell Lunge(95-65) (in place Alt.) 15-pull ups 200m run 15-push ups 20-Slam balls WOD C 20 min emom Min 1- 5 HSPU Min 2- 8 C2b Min 3- 8 pistols(alt L/R 16 total) Min 4- 5 False grip pull CFTR MOBILITY WARM UP 3 rds 10-press(bar) 10-K2E 200m run STRENGTH Find 1 rm split jerk Then emom 10 min 3 split jerk 75% 1rm WOD 9- manmakers(35 -25) 10-T2B 6-manmakers 15-T2B 3-manmakers 20-T2B eXpress WODeXpress MOBILITY
eXpress WARM UP WOD “Nancy” 5rds 400m run 15-OHSQ (95- 65) CFTR MOBILITY WARM UP 3rds 10-American swings (light) 10- 1 arm kb OHSQ(5 each) 10-push ups STRENGTH emom 12 min 1 Power snatch 1 hang Power snatch 1 OHSQ (progressive load) WOD 21-Hang power snatch(95-65) 9-wall ball 15-hang power snatch(115-85) 15-wall ball 9-hang power snatch(135-95) 21-wall ball eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 3rds(20 min cap) 15-power cleans(135-95) 30-slam balls 200m run CFTR MOBILITY WARM UP 3rds 10-db bent row 30-DU's 10-lunges STRENGTH 3 x max rep pull ups score total WOD every 4 min for 24 min 200m run 10-parallette shoot thru(2 ct push up/dip) 20-sit ups eXpress WODeXpress MOBILITY
eXpress WARM UP WOD Tabata A/D 1min rest tabata push press(75-55) 1min rest tabata A/D 1 min rest tabata sit up CFTR MOBILITY WARM UP 3rds 250m row 10-Kb SDHP 10-Russian swings 20-DU's STRENGTH work to a heavy 1 rep Dead Lift WOD Open 14.3 8 min amrap 10-DL(135-95) 15-box jump 15-DL(185-135) 15-Box jump 20-DL(225-155) 15-Box jump 25- DL(275/185) 15-Box jump 30-DL(315-205) 15-box jump 53-DL-(365-225) 15-box jump eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 30-20-10 ring row wall ball ghdsu CFTR MOBILITY
WARM UP 2rds 10-pull ups 10-jumping sq 10-HR push ups 200m run WOD A) front squat 70% x5 75%x3 80%x2 75%x5 80%x3 85%x2 then emom 10 min 3 reps @ 75% (@ least 75%, please add weight each week ) WOD B) 800m run 15-front sq(135-95) 15-burpees 30 cal row 12-front squat 12-burpees 30 cal A/D 9-front sq 9-burpees 30 cal row WOD C) 3rds 15-ice cream makers(tuck) 5-bar MU CASH OUT 5 x 15 sec ring support holds CFTR MOBILITY WARM UP Tabata A/D SKILL/DRILL work up to emom weight STRENGTH power clean Emom 10 min 3 reps @ 80% 1 rm sq. clean. WOD 3rds 5-Hang power clean(185- 105) 3-STO 20 cal A/D 200m run eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 50 lunges 400m run |
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December 2020
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