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
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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