February 2016

(Practice/Glycolytic 2- 5 min bursts) Warmup: (15 min)  SOD  5^ Rounds of 1 Power Clean > 1 Front Squat > 1 Hang Squat Clean > 1 Front Squat (65-80% of weakest 1RM) (18-20 min) WOD  TABATA This: (18 min total with 2 min rest between Tabatas) Tabata #1: Double UndersRest 2 minTabata #2: Lateral Ankle […]

CFIS WOD and Open Workout 16.1 20 Min AMRAP:25 Ft. Overheed BB Forward  Walking Lunge  (95/65 (from the rig out to the turf)8 Bar Facing Burpees (on the turf)25 Ft. Overhead BB Forward Walking Lunge8 Chest to Bar Pull-ups Scaled: 20 Min AMRAP25 Ft. Front Rack Walking Lunge (45/35)8 Burpees Over Bar (on turf)25 Ft.

(Practice / Lactate Threshold) Warm-up: (15 min) SOD  Deadlift – 5 x 5 75%  WOD  AMRAP 10:6 Toes to Bar10 Hand-release Push-ups14 Forward Stepping Lunges

(Practice/Metabolic Conditioning) Warm-up: (15 min) WOD  “Filthy Fifty” 50 Box Jumps (24/20 inch. box)50 Jumping Pull-ups (head at least 6-inches below bar)50 Kettlebell Swings (53/35)50 Walking Lunge Steps50 Knees to Elbows50 Push Press (45/35 pounds)50 Back Extensions (No GHD – grab a 45/25#plate)50 Wall Ball Shots (20/14 pound ball (10/9)50 Burpees50 Double unders

Competition/Phosphogenic 1-10 sec) Warm-up: (15 min) SOD  5 x 5 75% Back Squat (20 min) WOD  EMOM 21 min (7 rounds of each)Min 1: 1-3 reps Squat Snatch 50% > 60% > 70% for the remainders of setsMin 2: 4 reps Renegade Row (push-up > row > push-up > row = 1 rep)Min 3: 5-7

Monday (Practice/Glycolytic 2-5 min sets) Warm-up (15 min) SOD OHP – 3×5 70-75% WOD For Time: (20 min cap) 2 min Handstand Hold (Each time you come off the wall, add 10 double under to your final set) 2 min Rest 30 Overhead Squats (52-55% of 1 RM) (Each time you put the bar down,

(Practice/Lactate Threshold 8-12 min)  Warm-up: (15 min)  SOD Front Squats: 1 x 5 75% > 1 x 1 78% > 1 x 5 75% > 1 x 1 83-85% > 1 x 5 80% (20 min)  WOD AMRAP 126 Power Cleans (115/75)9 Thrusters12 Deadlifts15 Bar-over Burpees

(Practice / Phosphogenic 1-10 sec bursts) Warm-up: (15 min) SOD Bench Press 5 x 5 % 83% & Strict pull-ups 3 x 3-10 (20 min) WOD  10 min EMOM (16 min total time includes warm-up) 3 Deadlifts @88%1/side DB or KB Turkish Get-up (moderate weight/athlete’s choice)

(Competition / Metabolic Conditioning) Warm-up: (15 min) WOD  For Time (40 min cap) Buy in: 1600m Run/Row  30 DB Snatches (15/arm) (45/30)3 Rope Climbs / 3 Rope Pulls30 Double Unders40 KB Sumo Dead High Pulls 70/533 Rope Climbs40 Double Unders50 Stationary Rear Stepping Lunges (45/30) (25/leg)3 Rope Climbs50 Double Unders60 MB Butterfly Sit-ups (20/14)3 Rope

(Practice / Glycolytic 2-5 min bursts) Warm-up: (15 min) SOD  5 x 3 at 85-90% Back Squat (20 min) WOD 1  21-15-9Russian KB Swings (70/53)Elbow Plank Hold (in seconds) (4 min cap) Rest 2 min WOD 2  3 Rounds on the 3:00 (Everyone starts together)50 Dubs5 Barbell Squat Snatches (@60%)*2:30 min cap each round*