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CFTR MOBILITY
WARM UP Coaches Choice HERO WOD Gary Purdham 31 min AMRAP 31 burpees 31 double unders 31 dead lift (95/65) 31 push ups 31 box jumps 31 hang power cleans 31 air squats 31 American Swings (53/35) 31 STO 31 sit ups 31 cal row 31 wall ball
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Class Schedule
8am - 9am - 10am ONLY CFTR MOBILITY WARM UP WOD 30 min Running clock Buy in 50 DKB suitcase dead lift (53/35) then 7 Rounds 20 SDHP (95/65) 15 cal A/b 10 pull up 40m DKB front rack carry (53/35) then DKB front rack carry for remaining time *Score is time complete work and meters carried KB CONDITIONING 20 min Clock 10 rds every 5 mins x 4 5 DKB thrusters (35/26) 3 cal echo *both partners work same time then switch HAPPY THANKSGIVING
7am - 8am - 9am ONLY CFTR MOBILITY WARM UP Coaches Choice WOD Visting my Cousins for Thanksgiving Buy in 65 sit ups 4 rounds Cousins Georgie 7 burpees 11 push ups 21 American swings (53/35) 3 Rounds Cousin DT 12 dead lift (155/105) 9 hang cleans 6 push jerks 2 rounds Cousin Kelly 400M run 30 box jumps 30 wall balls 1 round Cousin Jackie 1000m row 50 thrusters (45/35) 30 pull ups CFTR MOBILITY
WARM UP 3 rounds 30 sec air squats 30 sec lunge 30 sec push up 30 sec rest WOD Find 1 RM Back squat 60x 5 70 x 5 75 x 3 80 x2 85 x1 then 1's KB CONDITIONING 10 Rounds 10 dkb snatch (35/26) 12 cal ski 14 pump situps CFTR MOBILITY
WARM UP 3 rounds 30 sec muscle clean (bar) 30 sec bent row 30 sec jump rope 30 sec rest SKILL/DRILL Clean-N-Jerk WOD 20 Min AMRAP 75 wall ball 60 cal row 45 t2b 30 box jump over 15 Clean n jerk (155/105) KB CONDITIONING Partner Partner 1 rows 200 Cal 40x through single kb complex of 1 power clean + 1 squat clean + 1 goblet squat + 1 head cutter(70/53) 1 on the row and 1 on complex once one falls off 1 works and 1 rests CFTR MOBILITY
WARM UP 3 Rounds 30 sec air squat 30 sec push up 30 sec jump rope 30 sec rest STRENGTH Front Squat 3-3-3-3 WOD 10 MIN CAP Front Squat Ladder (155/115) From the deck 3,6,9,12,15 30 Double unders between sets *sub 5 cal echo if no double unders or 20 singles KB CONDITIONING 5 rounds 20 DKB floor press (53/35) in a hollow seasaw style (alt.) 20 dkb burpee 10 Cal Ski MOBILITY / WARMUP
Coaches Choice WOD JENKINS 50 burpees 400M run 50 American Swings (53/35) 400M Run 50 pullups 400m run 50 push ups 400m run *split work as needs partners run together MOBILITY / WARMUP 5 min CINDY DEMO MOVEMENTS & WOD SET UP WOD 100 cal row 80 DB snatches (50/35) 60 weighted situps (45/25) 40 DB push press 20 DB Hang CNJ 100M front rack DB lunge walk KB ConditioningMOBILITY / WARMUP
WOD 10 rds 10 DKB snatch (35/26) 10 cal ski 10 DKB sit up MOBILITY / WARMUP 3 rds 30 sec air squat 30 sec push up 30 sec lunge 30 sec rest STRENGTH BACK SQUAT 5-5-5-5-5 60%, 70%, 75%, 70%, 60% WOD 12,11,10,9.....1 Wall ball burpee KB ConditioningMOBILITY / WARMUP
PARTNER WOD 10 Rounds of the following every 5 min for 20 min. 3 cal echo 3 burpees Partner 1 echo as parter 2 does burpees at the same time then switch until 10 rounds rest time remaining in the 5 mins MOBILITY / WARMUP 3 rounds 30 sec sit ups 30 sec stiff leg dead lift (bar) 30 sec air squat 30 sec rest STRENGTH Build up to WOD weight WOD 7 min AMRAP 20 a/b cal 20 dead lift (225/155) rest 3 min 6 min AMRAP 20 cal row/ski 20 t2b rest 3 min 5 min AMRAP 10 cal a/b 10 dead lift (275/195) KB ConditioningMOBILITY / WARMUP
WOD every 2 mins for 20 min. 7 dkb thruster (53/35) 20m front rack crane walk |
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December 2020
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