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Friday 11/4

10/26/2016

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CFTR MOBILITY

​WARM UP
3rds
10-H.R. Push ups
10-Bent row(95-65)
10-sit ups

STRENGTH
bench press
2-2-2-2-2
​
WOD
15 min ladder
 Burpee to target
T2B 2,4,6,8....
*Every 3 min 30 cal A/D

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
20 min emom
Min 1-10 thrusters (95- 65)
 Min 2- 12 cal row
Min 3- 15-back squat(95-65)
min 4 rest
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Thursday 11/3

10/26/2016

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CFTR MOBILITY

WARM UP
3rds
10-DB stiff leg DL
5-pull ups(strict)
200m run

STRENGTH
Dead lift
10 min emom 3 reps @ 75% 1 rm
​
WOD
Dead lift (315/220)
Pull ups
3-3-3-3-3
27-21-15-9-6 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
21-15-9
Cal row
​power cleans (135-95) 
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Wednesday 11/2

10/26/2016

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CFTR MOBILITY

WARM UP
3rds
20-DU's
10 Lunges(alt)
30 cal A/D
 
STRENGTH
Back squat
Every 90 sec for 5 rds
 5 back squat(80/85% 1 rm)
 
WOD
 5rds
10-Unbroken squat snatch (115-85)
200m run
*anytime the bar stops for more
 then a 3 sec reset there is a
5 burpee penalty
 
CASH OUT
(untimed/if time)
50 front rack step ups(95-65) (20 inch)
​​

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
16 min amrap
10-box jump
​15-wall ball 
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Tuesday 11/1

10/26/2016

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CFTR MOBILITY

​WARM UP
3rds
10-wall ball
10-russian swings
10-SDHP
20 cal A/D

WOD A)
push press endurance test.
50 push press for time @ 135/95
in fewest sets possible

   WOD B)
5rds 20 cal A/D
10-DKB clean(53-35)
10-DKB push press
50m farmers carry
200m run
1 min rest

WOD C)
for time
50-ring dips
* From a MU

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Monday 10/31

10/26/2016

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CFTR MOBILITY
​
WARM UP
3rds
200m run
10-front lunge(barbell)
250m row

STRENGTH
Front squat
On the 90 sec
7x70%
5x75%
3x80%
7x75%
5x80%
3x85%
​
WOD
15 min running clock
12 rds cindy
then
find your 1 rm squat clean
with the time remaining

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
15-DKB Russian swings (53-35)
10-Toes to DKB
​5-DKB burpee 
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Friday 10/28

10/18/2016

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Please Note:
All Saturday Classes 10/29 are canceled due to the 
Mayhem on Main Street Competition!

CFTR MOBILITY

​WARM UP
3rds
15 sec HS hold
10-push press(bar)
10-OHSQ(bar)
 
STRENGTH
 Snatch. Find 1 rm power snatch
​
WOD
20-16-12
DB snatch (40/20)
push ups sit-ups

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
10-GHD sit ups
10-burpee box jump overs
​200m run 
0 Comments

Thursday 10/27

10/18/2016

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CFTR MOBILITY

WARM UP
3rds
10-Med ball clean to wall ball
10-push ups
10-air squat

STRENGTH
every 90 sec for 10 rds
1-Power clean
1 High hang squat clean
1 squat clean
Progressive load

WOD
11min ladder
power cleans(135-95)
burpees
2,4,6,8

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
15-DKB Russian swings(53-35)
10-DKB front squat
50m farmers carry
rest 2 min 
*do not put the bell down once you start the round. If so 10 burpee penalty 
0 Comments

Wednesday 10/26

10/18/2016

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CFTR MOBILITY
​
WARM UP
3rds
10-DB stiff leg DL
10-Ring row
200m run

STRENGTH
3 x 15 dimel Dead lift. @ 40% 1rm

WOD
working with a partner
Rowing hard deck
1:40/500
1:40/500
1:45/500
1:40/500
1:40/500
then
100 pull up partner relay style(100 total)

*30 sec to get below the hard deck.
Keep that pace for as long as possible or 500m.
If break note meters.
Perfect score is 5000m.
One rests one works.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
10-Bench press(BW)
10-bench jump overs
​40 cal A/D 
0 Comments

Tuesday 10/25

10/18/2016

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CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-HR push ups
30 cal A/D

WOD A)
Push press
70% x5
75%x3
80%x2
75%x5
80%x3
85%x2
then
emom 10 min 3 reps @ 75%

WOD B)
for time
1,000m row
50-sledge strikes (25 L/R)
40-push press (95-65)
30-burpees
20-Toes thru rings
10-HSPU
​
WOD C)
20 min amrap
30 sec-HS Hold
30 sec Sq Hold
30 sec L-sit hold(parallette)
30 sec chin over the bar hold

0 Comments

Monday 10/24

10/18/2016

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CFTR MOBILITY

WARM UP
3rds
10-Lunge(alt)
10-DB push press
25-Du's

STRENGTH
Front Rack Lunge
emom 10 min
3 reps each leg (135- 95)

WOD
15 min amrap
12-lateral step ups(20 inch)
12- Thrusters (95- 65)
12-pull ups
200m run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
4rds
10-DKB hang Power clean (53-35)
10-DKB thrusters
​200m run 
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