05/22/2015

Buy In: 10 ,min: 5-7 pull overs,  10 scap retracts, 10 glute bridges, 30 sec eagle stretch.

Skill: Wendler Shoulder Press or Push Press

WOD:
3min AMRAP: 50 wall balls into AMRAP DU.

3min rest

3min AMRAP: 40 KB swings into AMRAP DU

3min rest

3min AMRAP 30 burpees into AMRAP DU.

Posted in Training | Leave a comment

05/21/2015

REMINDER:  Rowing workshop is TONIGHT at 7:30pm.  Sign up online via mindbody, or on the clipboard at CFN.  

Buy In: 10 min: 1 min cardio warm up, 15 squat leg pattern, 10 single leg raises, 10 wall angels.

Skill: Wendler DL or makeup OR 5 sets of 3 Hang snatch.

WOD: For 16 total sets (8 of each) Every 90 sec: alternate:
10 OHS(95/65)
200m run

Posted in Training | Leave a comment

05/20/2015

Buy In: 10min: 10 wt glute bridges, 10 jack sparrows, 10 easy pull through ring rows, 10 hollow rocks.

Skill: Wendler Deadlift

WOD: For Time:

500m row
right into
21-15-9 KB swings, Pushups (HR) , air squats
finish with
50 DU

Posted in Training | Leave a comment

05/19/2015

Buy In: 10min: 5-7 pull overs, 5-7 cuban press, 30 kb arm bar, 1min lat stretch/roll out, 10 PVC OH samsun stretch

Skill: Shoulder Press Wendler

Skill: 7 sets of strict pull ups on 2 min rest *add wt or upgrade to CTB; 2 min rest

WOD:
4 sets: 10 thrusters (65/45) into AMRAP shuttle sprints remainder of minute. Rest 2 min.

4 sets: 10 burpees into AMRAP DU remainder of minute. Rest 2 min.

Posted in Training | Leave a comment

05/18/2015 – Victoria Day!

7:30 plank hold.

Buy In: 3 rounds: 10 banded split squats, 10 primal pull throughs, 30 sec goblet squat, 30 sec ankle mobility.

Skill: Wendler Back Squats Week 3. 75%x5, 85%x3, 95%x1+

WOD: Regional 2015 WOD: Teams of 4 (2 males, 2 female) For time, each athlete moves through stations of:

A)30-calorie row

A) Deadlift hold while trailing teammate rows (225 / 155 lb.)

B)30 strict handstand push-ups

B)Handstand hold while trailing teammate performs HSPU

C)30 toes-to-bars

C)Static hang while trailing teammate performs toes-to-bars

D) 50-foot overhead plate lunge (35/25 lb.)

Posted in Training | Leave a comment

05/16/2015

Buy IN: 10min: 10 primal pull throughs, 5 inchworms, 5 cartwheels, 30 sec bar hang. THEN: 2min/side chest lax ball roll out,

Skill A1: 4-6 floor press x 5 sets

Skill A2: 4-6 bent over DB rows x 5 sets.

WOD: Partner For Time:

1km partner med ball run

Partner GI JANE- 100 burpee pull ups for time.

1km partner med ball run.

Posted in Training | Leave a comment

05/15/2015

Buy IN: 10 pull overs, 10 scap retracts, 30 sec HS walk/hold, 5-7/side banded shoulder stretch.

Skill: Wendler push press or shoulder press

Skill: 3 sets: 5 Good Mornings + 3-5 wt pull ups

WOD: 12min AMRAP:

50 DU

10 OHS (95/65)

10 burpees

Posted in Training | Leave a comment

05/14/2015

Buy In: 1 min cardio warm up, 15 squat leg pattern, 10 single leg raises, 10 wall angels.

Skill: Wendler Week 2 DL OR 5 sets of 3 pause snatch.

WOD: 1km row.  Rest 10 min.  1km row.

Mobility: lax ball mobility work – 2min bottom of feet, 2 min hammy insertion/glute, 2 min top of knee, quad insertion, 2min shoulder blade.

Posted in Training | Leave a comment

05/13/2015

Buy In: 10min: 10 wt glute bridges, 10 jack sparrows, 10 easy pull through ring rows, 10 hollow rocks.

Skill: Week 2 Wendler DL

WOD: 16 EMOTM, alternating each min:

Odd: 6 Thrusters (115/75)

Even:6 CTB Pull ups

Posted in Training | Leave a comment

05/12/2015

Buy In: 10min: 5-7 bent over barbell rows, 30 kb arm bar, 5-7 pull-overs, 1min lat stretch/roll out, 10 PVC OH samsun stretch

Skill: Wendler Shoulder Press Week 2

Skill: 5 sets on 2 min rest 3 eccentric pull ups @51×2

WOD:
50 DU, 25 KB swings, 25 burpees.

Rest 5 min

25 burpees, 25 kb swings, 50 DU.

Posted in Training | Leave a comment