Blog Archives

Wednesday

11/18/2020

WEDNESDAY 11/18
CFTR mobility(0- 9min)
Warm up (10-15 min)
3 rounds
30 sec clean pull
30 sec clean high pull
30 sec muscle clean
30 sec rest
Skill Power clean
Strength power Clean 2-2-2
WOD
FOR TIME
30 power cleans (135/95)
directly into
21-15-9
pullup
HSPU

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Tuesday

11/17/2020

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CFTR mobility(0- 9min)

Warm up (10-15 min)
5 min CINDY

WOD with Partner
10 min Windows
10 rounds
10 front squat (95/65)
10 cal ski
10 t2b

10 min window
10 rounds
10 situps
10 cal a/b
10 dips

10 min window
10 Rounds
12 cal row
Goblet rack hold 70/53

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Monday WOD

11/16/2020

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CFTR mobility(0- 9min)

3 rounds
30 sec push press (bar)
30 sec jump rope
30 sec thruster
30 sec rest

Skill Split Jerk

Strength Split Jerk 1-1-1-1

WOD FOR TIME
15 push jerk (135/95)
400m run
15 push jerk
rest 2 mins
50 cal row
25 wall ball

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FRIDAY NOVEMBER 13

11/13/2020

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CFTR mobility (0- 9min)
warm up
3 rounds
30 sec air squat
30 sec push up
30 sec jump rope
30 sec rest

BACK SQUAT STRENGTH GRID
10 x 60%
8 x 70%
6 x75%
4 x 80%
2 x 85 %
4 x 80%
6 x 75%
8 x 70%
6 + trigger 75%

OPTIONAL Wod
15 Rounds
10 wall balls
10 Russian swings (97/70)

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THURSDAY 11/12

11/12/2020

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CFTR MOBILITY

Warm up (10- 15 min) 5 Min AMRAP
CINDY
Warm up bench press

3 x 11 min windows
5 rounds
15 bench press (135/95)
10 cal echo rev pedal armless

5 Rounds
20 dkb sumo dead lift (70/53)
40m farmers carry

5 rounds
5 renegade row (50/35)
40m goblet rack carry (70/53)

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Wednesday

Tuesday

Monday WOD

FRIDAY NOVEMBER 13

THURSDAY 11/12

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