Category: Sport

* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 4 rounds for Max Reps: 40 seconds Assault Bike Calories 20 seconds Rest 40 seconds Burpees 20 seconds Rest 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest Keep cumulative count of reps. Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able….

WOD: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 30 Alternating Single Arm Dumbbell Snatch 50/35 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat…including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD:  1) Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Snatch Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. Add 5-10lbs from last week. 3) AQAP: 4 Rope Climbs 15ft 20 Burpees 3 Rope Climbs 15ft 20 Burpees 2 Rope Climbs 15ft 20 Burpees 1 Rope Climb 15ft Extra Work: 4) Banded Pull Throughs: 100 reps for time Break up however needed. Focus on positioning and stretch over speed. 5) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Old School!

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) Push Press: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 15 Kettlebell Swings 53/35 12 Knees-to-armpits 9 Box Jump Overs 24/20 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Assault Bike: 10 x :20 Max Effort/1:40 Easy Your easy wattage should be kept at wattage=bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE