Thursday 110721

WOD

Morning

Team meeting at 7am. Workout of choice for those that want to.

Afternoon & Evening

It is a rest day so I would recommend coming in and messing around with stuff and maybe working on some mobility.

Tuesday 110719

WOD

Morning:

Strength
Sumo Dead-lift - Work up to a heavy single

Conditioning
5 rounds of: (as fast a you MF can)
5 Bent Arm Back Extension Roll (see video below)
60 yard shuttle (5b-10b-15b)
Rest 1 minute

Spend the rest of the hour working on L-holds, muscle-up transitions, hspu variations, etc.

Afternoon

No CFO WOD Today

Evening

Bring a wristwatch because we'll start out with tempo runs.
3 x 2-minute goes (run as far as you can in 2 minutes)
Rest 2 minutes

followed by

Weighted Hollow Rock Intervals
15 on / 30 off x 6 (db's in each hand, go as heavy as you can)

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Monday 110718

WOD

Morning:

Pick something you'd like to do for strength and complete:
3x5 (sets across) or
5x3 (progressive)

Finish w/
2 rounds of (not for time):
500 meter row
10/7 Muscle-up w/o dip (pull into transition only)
Accumulate 60 seconds of L-Sit

Afternoon:

CFO WOD

Evening:

For time:
50 Wall Balls, 20#/14#
40 Box Jumps, 24 inch box
30 Kettlebell Swings, 2/1.5 pood
20 Plate Raises, 55#/44#
10 Sumo Dead-lift High Pull, 154#/104#

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Friday 110715

WOD

Morning:

For time:
8/6 rounds of,
5 Pull ups
10 Push ups
15 Lateral Step ups, 20 inch box

35 DB Ground to Overhead, 50#/35#

8/6 rounds of,
5 Pull ups
10 Push ups
15 Lateral Step ups, 20 inch box

Afternoon:

CFO WOD

Evening:

The CFO Remix
I'll have all the exercises and reps laid out when 6:30 comes. It's gonna be fun.

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Thursday 110714

WOD

Morning:

Mobility/Weakness/Range of Motion Work

Use this time to check range of motion on certain movements (are you good on kb swings for example). This is also a good time to see if you can do something should it show up in competition (oh pistols). Definitely work on mobility too.

Afternoon:

During CFO regular class, team up with someone else or go it alone but either come up with your own workout or pick one from somewhere. It can be something you are good at to see how fast you can go, it can be things you are horrible at to see if you can get better, or it can be a mixture of both to see if you can limit how much a weakness affects you in a workout. I want to know what you are doing before you do it though.

Evening:

Inspired by Santa Cruz Central
4 rounds of 4 minutes on and 2 minutes off:
Start rounds 1 & 4 with a 400 meter run, round 2 or 3 with 100 double unders, and the remaining round with a 500 meter row (any order):

With the remaining time of the 4 minutes after the run, row, or jump rope, complete as many rounds/reps as possible of:

5 KB Hang Clean and Jerk, 1.5/1 pood
10 Box Jumps (24 inch w/ blue)
(rounds 1 & 3)

5 Burpees
10 Toes 2 Bar
(rounds 2 & 4)

Score is reps per round.

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Reba during 250's workout.

Tuesday 110712

WOD

Morning:

Strength
Barbell In-Place Lunges 4x6 ea leg (Heavy Sets Across)
(Front foot to a yellow bumper, back knee touches ground)

Conditioning
For time:
With 3 people to a rower, each alternating 250 meters, accumulate 6000 meters.

Afternoon:

CFO WOD

Evening:

Conditioning
In teams of up to 3, one person working at a time, complete the following sequence, 4 rounds each, for time:
Sprint 200 meter run
15 Back Extensions
15 Glute-Ham Sit ups

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Monday 110711

WOD

Morning:

Strength
Squat Clean Thruster - Work up to a heavy single

Spend the rest of the hour working mobility and/or weaknesses.

Afternoon:

CFO WOD

Evening:

For time:
154#/109# Power Clean, 15 reps
30 Ring Dips
154#/109# Power Clean, 12 reps
24 Ring Dips
154#/109# Power Clean, 9 reps
18 Ring Dips
154#/109# Power Clean, 6 reps
12 Ring Dips
154#/109# Power Clean, 3 reps
6 Ring Dips

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