WARM UP
Coaches Choice
WOD
HERO BLACK FRIDAY WITH PARTNER
FOR TIME
200 box jump overs
150 wall balls
100 GTO (100/70)
75 burpee over the bar
50 pullups
*buy in and cash out 25ft HS walk
Scale = 10 wall walks
CFTR MOBILITY
WARM UP Coaches Choice WOD HERO BLACK FRIDAY WITH PARTNER FOR TIME 200 box jump overs 150 wall balls 100 GTO (100/70) 75 burpee over the bar 50 pullups *buy in and cash out 25ft HS walk Scale = 10 wall walks
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CFTR MOBILITY
WARM UP 3rds 30 sec air squat 30 sec push up 30 sec Jump rope 30 sec rest STRENGTH Back squat 2-2-2-2 WOD 8min CAP Tabata Back squat 135/95 keep going until you reach 100 back squats FROM THE DECK KB CONDITIONING 5 min AMRAP 5 burpee 5 single bell snatch (35/26) each side rest 3 mins 5 Min AMRAP 5 dkb clean and squat 5 DKB push up in a hollow rest 3 min For time 100 cleanand strict press (35/26) alternating each time CFTR Christmas Party 7pm at Shogun!
CFTR MOBILITY WARM UP Coaches Choice WOD 3 PERSON TEAM 15 rounds 1 on goblet squat ladder 10 @ 53# 8 @ 60# 6 @ 70# 4 @ 97 10 Russian Swings with 97# two people on the work 60 Rounds 7 cal ski 7 burpees (both work at same time) (if not enough skis sub the bike 10 cal) trigger is once you go through ladder you rotate with one on the work and then switch back and forth until rounds done If the ladder falls off – everyone round robins the work. If work falls off you round robin the ladder CFTR MOBILITY
WARM UP 3 rounds 30 sec stiff leg (bar) 30 sec ski 30 sec mt. climbers 30 sec rest STRENGTH Warm up to dead lift weight WOD AMRAP 5 min Buy in 25 cal A/B 12 dead lift (225/155) 12 burpees rest 5 min AMRAP 5 min Buy in 20 cal A/B 9 dead lift (275/185) 9 burpees lateral over bar rest 5 min AMRAP 5 min Buy in 15 cal A/B 6 dead lift (305/205) 6 burpees bar facing KB CONDITIONING 7 Rounds 16 gorilla row (53/35) 14 dkb push up 12 cal ski 2 min rest between rounds score is your fastest and slowest rounds CFTR MOBILITY
WARM UP 3 rounds 30 sec HS hold 30 sec jumping squats 30 sec jump rope 30 sec rest STRENGTH WOD Find 1RM OHS KB CONDITIONING 4 rounds (2 rounds each) Partner 1 row fast Partner 2 max effort for 1 min on each DKB: Suitcase DL Cleans STO Front Squat (53/35) 2 min rest between rounds score is cals and reps MERRY CHRISTMAS
HAVE A GREAT DAY WITH YOUR FAMILIES ALL CLASSES ARE CANCELED. CFTR MOBILITY
WARM UP Skill/Drill, Demo, Setup PARTNER WOD 32min AMRAP 12 Days of Christmas 1-bar MU 2-HSPU 3-Headcutter (70/53) 4-Burpees 5-Push press (135/95) 6-T2B 7-Box Jumps 8-Weighted Sit ups(45-25) 9-Pull ups 10- Dead lift 11-SDHP 12-Thruster 150 cal bike/200 Cal Row Switch every 15 cals CFTR MOBILITY
WARM UP 3rds 30 sec muscle clean 30 sec lunges 30 sec Jump rope 30 sec rest STRENGTH 1 squat clean + 1 hang clean + 1 squat clean find heaviest of the complex WOD EMOM 12 mins Hit 1 complex of: squat clean + hang power + hang squat clean at 85% of your heaviest from the strength then max calories on the assault bike KB CONDITIONING 4 x5 min rounds Partner- 10 Rounds 3 cal echo 5 dkb thrusters (35/26) (both work at same time then switch) CFTR MOBILITY
WARM UP Coaches Choice PARTNER WOD 40 min running clock 0-10 min Find a heavy 1 RM CNJ rest 2 min 12 min to 40 Min AMRAP 30 burpee over the bar 10 CNJ (135/95) 20 C2B 100 air squats Score is combined CNJ weight and rounds/reps done CFTR MOBILITY
WARM UP 3 rounds 30 sec bent row (bar) 30 sec ski 30 sec light KB goblet hold 30 sec rest STRENGTH Pendlay row 18 mins to work to a heavy double WOD TEAMS OF 4 *18min CAP Partner 1 & 2 Row 500M + hold while Partner 3 & 4 Bike 28 cals + hold *HOLD is DKB (53/35) in front rack) for every round partners 1 & 2 switch who ever held now rows same goes for partner 3 & 4 bike Partner 3 & 4 row 400m partner 1&2 bike 24 cals Partner 1 & 2 Row 300M Partner 3 & 4 Bike 20 cals Partner 3 & 4 row 200m partner 1&2 bike 16 cals Partner 1 & 2 Row 100M Partner 3 & 4 Bike 12 cals KB CONDITIONING 5 x thru ladder 25 min clock (rest as needed) 5 dkb suit case dl (70) 5 Goblet squat (70) 4 dkb suit case dl (80) 4 Goblet squat (80) 3 dkb suit case dl (97) 3 Goblet squat (97) 2 dkb suit case dl (106) 2 Goblet squat (106) 10 Russian swing (124) 10 cal ass bike |
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December 2020
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