WARM UP
extended mobility
WOD
ALOTTA Tabata
Tabata-wall ball
1 min rest
Tabata- A/D cal
1min rest
Tabata- sit up
1 min rest
Tabata- Cal row
1 min rest
Tabata- push up
eXpress WOD
eXpress WARM UP
WOD
4rds
15-Dead lifts (BW)
30-pump sit ups
CFTR MOBILITY WARM UP extended mobility WOD ALOTTA Tabata Tabata-wall ball 1 min rest Tabata- A/D cal 1min rest Tabata- sit up 1 min rest Tabata- Cal row 1 min rest Tabata- push up eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 15-Dead lifts (BW) 30-pump sit ups
0 Comments
CFTR MOBILITY WARM UP 3 rds 10-wall ball 10-T2B 10-push up STRENGTH Thruster. Find 1rm WOD 27-21-15-9-6-3 Thrusters (95- 65) Squat thrusts eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4 x's through the cycle. Once rd starts it must be unbroken. If not 15 burpee penalty. Rest as needed between rds Double KB complex 5-R. Swings (70/53- 53/35) 5-power cleans 5-front squat 5-push press 5-sq. Clean CFTR MOBILITY WARM UP 3rds 10-pull ups 16-lateral wall balls(alt sides) 10-bent row(95-65) STRENGTH squat clean 2-2-2-2-2 WOD 5rds 20-renegade row 10-power cleans(185- 155) 10-burpees *renegade row is just double ct row. No push up eXpress WODeXpress MOBILITY
eXpress WARM UP WOD emom 21 min Min 1-12-cal row Min 2-24 cal A/D Min 3-36 DU's *sub single ct Mt climbers for DU's, do not sub singles. CFTR MOBILITY
WARM UP 3rds 200m run 10-push press(bar) 10-HR push ups 10-squat WOD A) split jerk 1-1-1-1-1 then emom 10 min 3 split jerk @ 85% 1 rm WOD B) 26 min running clock 20min amrap of 15-pull ups 15-push press(95-65) 30 cal A/D then 6 min to find 1rm push press from the deck WOD C) 4rds 10-Front rack sandbag pistols(50-25) (alt 5/5) 15-ring push ups 30 sec HS hold CFTR MOBILITY WARM UP 5 min amrap 10-lunge 10-sit ups 20-MT. Climbers STRENGTH Front sq. 5 sets of the following 5 front sq, with superset of 12-reverse lunge(6 each leg) @ 80%rm front squat WOD 30-20-10 wall ball T2b Russian swing(70-53) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 100 cal A/D EMOM 5 thrusters(135- 95) CFTR MOBILITY WARM UP 3rds 250m row 10-wall ball 10-push ups STRENGTH 1 DKB strict press. 5 sets of 5 STRENGTH 2 DKB OHSQ 3 sets of 5 WOD 4rds 4-DKB swings (53-35) 4-DKB cleans 4-front rack lunge(2 each leg) 4-front squat 4-push jerk **Rest as needed between rds. Rds must be unbroken or 20 burpees Score is your fastest and slowest round times combined eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 10-8-6-4-2 Curtis p's (95-65) 20-40-60-80-100 A/D Cal *20min cap CFTR MOBILITY WARM UP 3 rds of Cindy WOD 5rds 20-renegade row(35-25)(2 ct) 30-Russian swings(70-53) 40-sit ups 50-air sq Rest 2 min between rds eXpress WODeXpress MOBILITY
eXpress WARM UP WOD for time 100 cal row 100 sit ups 100-wall balls CFTR MOBILITY WARM UP 3rds 10-stiff leg DL(bar) 20c - row 10-push ups 5 strict pull up STRENGTH find 1rm dead lift WOD 10-9-8-7-6-5-4- 3-2-1 Dead lift (225- 155) burpee over bar eXpress WODeXpress MOBILITY
eXpress WARM UP WOD Max rds/reps in 20 min 25 cal A/D 10-pull ups 10-push ups 25-air squat CFTR MOBILITY
WARM UP 3rds 10-wall ball 10-pull up 20-DU's WOD A) split jerk 1-1-1-1-1 Then emom 10 min 3 split jerk @ 80% 1 rm WOD B) 3rds 1,000m row or 100 cal A/D 15-unbroken DKB jerks(53- 35) 12-K2E *you may rest in the rack position, but resting bells on your shoulders or dropping them down on your side will terminate the set. You must start the jerks over @ that point. They must go unbroken, 25 min cap WOD C) 50-pistols 20-pull ups 40-pistols 20-T2B 30-pistols 20-pull up 20-pistols 20-T2b 10-pistols CFTR MOBILITY WARM UP 3rds 15 sec HS hold 10-sit ups 15-American swing (light) STRENGTH in 7 sets work to a heavy complex of 1 power snatch 1 OH Squat 1 hang squat snatch WOD 27-21-15-9 Power snatch(75-55) Weighted sit ups(45-25) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 21-15-9 Power Clean (95-65) Thruster |
CategoriesArchives
December 2020
|