STRENGTH
BACK SQUAT
5-5-5-5-5
70%, 60%, 60%, 70%, 75%,
WOD
Wall ball
12,11,10,9 down to 1
Burpee
BACK SQUAT
5-5-5-5-5
70%, 60%, 60%, 70%, 75%,
WOD
Wall ball
12,11,10,9 down to 1
Burpee
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DEADLIFT WORK TO WOD WEIGHTS WOD 8 MIN AMRAP 15 dead lift (225/155) 15 cal ski Rest 2 mins 7 min AMRAP 12 t2b 12 cal row 7 min AMRAP Rest 2 mins 6 min AMRAP 10 dead lift (275/185) 10 a/b cal STRENGTH PUSH PRESS
WORK UP TO A HEAVY 3 REP 25 MIN CAP FLIGHT TEST Double Under 5,10,15,20, 25,..50 *on each break you do 3 pull ups 5 push press (95/65) If you break on the doubles you must start back at 5 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 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 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 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) 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) CFTR MOBILITY
WARM UP 3 rounds 30 sec jump rope 30 sec dead hang rig 30 sec muscle snatch 30 sec rest SKILL/DRILL Power Snatch warm up to WOD weight snatch and warm muscle up WOD on the 4 mins x 5 rounds 50 double under 6 bar mu 5 power snatches (135/95) KB CONDITIONING 10 Rounds 15 Russian swings (97/70) 40M DKB front rack carry (53/35) 200m run CFTR MOBILITY
WARM UP 3 rounds 30 sec wall ball 30 sec push up 30 sec a/b 30 sec res STRENGTH WOD Strength FIND 1 RM Thruster KB CONDITIONING 21-15-9-15-21 DKB thruster (53/35) ski |
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December 2020
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