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Saturday 11/30

11/30/2019

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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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Friday 11/29

11/29/2019

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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
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Thursday 11/28

11/28/2019

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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
0 Comments

Wednesday 11/27

11/27/2019

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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
0 Comments

Tuesday 11/26

11/26/2019

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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
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Monday 11/25

11/25/2019

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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
0 Comments

Saturday 11/23

11/23/2019

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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 
0 Comments

Friday 11/22

11/22/2019

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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 Conditioning

​MOBILITY / WARMUP

WOD
10 rds
10 DKB snatch (35/26)
10 cal ski
10 DKB sit up
0 Comments

Thursday 11/21

11/21/2019

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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 Conditioning

​MOBILITY / 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

0 Comments

Wednesday 11/20

11/20/2019

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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 Conditioning

MOBILITY / WARMUP

WOD
every 2 mins for 20 min.
7 dkb thruster (53/35)
20m front rack crane walk
0 Comments
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