WOD 5/5/16

Happy Cinco de Mayo!

STRENGTH:
3 Warm up Sets, then
1a) 4×3 Back Squats (Work to a heavier final set than last week!)
1b) 4×8 STRICT Pull Ups (or 4×5 Negatives)

2a) 3×15 Weighted Hip Extensions
2b) 3×1Min Second Weighted Plank Hold

CONDITIONING:
5 Rounds For Time –
10 Power Snatch (75/55)
5 Burpee Pull Ups (bar 6″ above reach)
*yes, this is the EXACT same workout from last Thursday. Get faster.

WOD 5/3/16

STRENGTH:
1) Alternating Tabata – Sit Ups and Push Ups (8 Rounds)
*Pick a number 1 rep higher than last week – try to keep that total through out the tabata. You will increase by (at least) 1 rep next week!

2a) 3×8 Single Leg KB Deadlift
2b) 18 Unbroken Wallballs, As Heavy as Possible
2c) 2 Turkish Get-Ups (1 each arm) *light enough to do them PERFECTLY. Emphasis on position and stability, not load.

CONDITIONING:
6 MIN AMRAP
40 Double Unders
10 Pull Ups
(total reps = score)

WOD 5/2/16

This is our 2nd week of our linear cycle. We will be doing essentially the same workouts with added reps or weight. Listen – we care about you as an athlete and we want you to get better. This week we want you to focus on INTENSITY. We firmly believe intensity is the variable in a workout that most effectively leads to adaptation. In other words, the harder you go, the more fit you get. This is precisely why these metcons can all be done in under 10 minutes, and for many of you, even under 5.

Again, we are asking you to trust the process. Trust our programming, and trust our coaches. Let’s see what happens.

STRENGTH:
1a) 3×16 shoulder touches
1b) 3×3 pause (2 seconds) squats, HEAVIER THAN LAST WEEK
1c) 3x45sec superman hold

CONDITIONING:
10 HSPU
20 Burpees
30 Cal row
400m Run

WOD 4/29/16

STRENGTH:
1a) Bench Press 10-8-6-4-2
1b) Bent Over Row 4×6
1c) 30 Seconds Grasshoppers

CONDITIONING:
2 Rounds for Time –
10 Deadlifts (95/65)
10 Hang Power Cleans
10 Shoulder to Overhead (Jerk or Press may be used)
10 Squat Clean Thrusters

WOD 4/28/16

STRENGTH:
1a) 4×4 Back Squats
1b) 4×8 STRICT Pull Ups (Weighted if Necessary)

2a) 3×10 Weighted Hip Extensions
2b) 3×45 Second Weighted Plank Hold

CONDITIONING:
5 Rounds For Time –
10 Power Snatch
5 Burpee Pull Ups (bar 6″ above reach)

WOD 4/26/16

STRENGTH:
1) Alternating Tabata – Sit Ups and Push Ups (8 Rounds)
*Pick a number – try to keep that total through out the tabata. You will increase by (at least) 1 rep next week!

2a) 3×6 Single Leg KB Deadlift
2b) 15 Unbroken Wallballs, As Heavy as Possible

CONDITIONING:
6 MIN AMRAP
40 Double Unders
10 Pull Ups
(total reps = score)

WOD 4/25/16

Today will be the beginning of another CFM linear cycle. What we do today we will do again next Monday and the Monday after – only with added weight, reps, and intensity. Many of the movements will be familiar, but some may be new. We only ask you do YOUR best. Show up everyday. Put in the work. We guarantee if you trust the process you WILL get better. Also, we would ask that you keep track of the weight you move from week to week, so you know how to use prescribed percentages and what “heavier than last week” means! 🙂

STRENGTH:
1a) 3×12 Shoulder touches
1b) 3×3 Pause (2 seconds) Front Squats, Climbing
1c) 3×30 Second Superman Hold

CONDITIONING:
For Time –
400m Run
30 Cal Row
20 Burpees
10 HSPU

WOD 4/22/16

Conditioning:
With a Partner –
2 Rounds:
400m Run
22 Hand Release Pushups
400m Run
22 KBS, 53/35
400m Run
22 Sit-Ups
400m Run
22 Hip Extensions
400m Run
22 Double-Unders
400m Run
22 Box Jumps, 24/20

*the goal is to split this workout directly in half: partner 1 runs 200m, then partner 2 runs 200m. Partner one does 11 HR Push Ups, Partner 2 does 11 HR Push Ups. Partner 1 then runs 200m, then partner 2 runs 200m.
…you get it, right?

WOD 4/19/16

STRENGTH:
Full Snatch
A. Work up to a heavy single from above the knee
B. Work up to a heavy single from below the knee
C. Work up to a heavy single from the ground

*POSITIONING! Work hard to hit your positions from EACH starting point. Focus on form over weight!

CONDITIONING:
4 RFT:
400m Run
15 KB Swings (53/35)
9 Burpees

WOD: 4/18/16

De-Load Week:
6 Rounds:
Minute 1: 2 Paused Back Squats – Medium.  3 Second hold at bottom.
Minute 2: 30 Second weighted Plank
Minute 3: 5 Pull Up Negatives (5 Second Descent)

Conditioning

For time:
1k Row
50 Jumping Back Squats (45/35)
30 Alternating Med Ball Pushups

Compare to 4/15/15.

WOD: 4/14/16

Strength

1) EMOM x 8: 2 TNG Power Snatch, building – Heavier than last wek

2) EMOM x 8: 1 Power Clean, building – Heavier than last week

This is the last week of the linear cycle.  You should know how heavy you built to last week and the week before.  Have a number in mind of what you’d like to get to by the 7th and 8th minute.  Have a plan.  Be strong.  Have fun.

Conditioning

30 Pull Ups
600m run
15 Front Squats (155/100)

*Compare to Last week.

Again, we are focusing on being at the intersection of speed and proper positioning.  We want you to go super fast, but only as fast as good positioning will allow.

[Advanced: C2B Pull Ups, 185/125]

Extra/Auxiliary Work

1A) 5 x 3 BTN Snatch Grip Push Press + 1 Overhead Squat
1B) 4 x 20 Seconds Hollow Rocks

WOD: 4/13/16

Strength

1A) 3 x 2 Strict Press + 6 Push Press – Heavier than last week.
1B) 3 x 30 Seconds Russian Twists w/Med Ball
1C) 3 x 20 Land Mine Twists

2A) 3 x 10 Front Rack Walking Lunges – Heavier than last week.  This is the last week – these sets should be HEAVY, with great technique.
2B) 3 x 30 Seconds Bus Drivers w/Plate – If you were able to hold for the whole 30 seconds last week, go heavier.  If you were not able to hold for 30 seconds, go longer.

Conditioning

2 Rounds:
20 Sit Ups
15 Deadlifts (135/85)
10 Push Jerk (135/85)
5 Burpee Over Bar

Go FAST!

Extra/Auxiliary Work

1) 50m Handstand Walk for time, then 50m Handstand walk, not for time – OR – 50 Shoulder Touches for time, then 50 shoulder touches, not for time
2) Make up Auxiliary work or strength work from Monday & Tuesday

WOD: 4/12/16

Strength
1) Bench Press: 5-5-5;  All three sets of bench press should be at 95%-100% of your last set from last week.  .
Example: For last week’s sets you used 120 (6 reps), 140 (5 reps), 160 (4 reps); then this week you will use 150-160 for all three sets.  This will be difficult, but you will be able to handle the loads.

2) 1 Clean Pull + 1 Clean (full)  – This is the third week of this.  Work to a MAX.

Conditioning
200m Med Ball Run
15 Wall Balls
200m Med Ball Run
10 Wall Balls
200m Run (No Med Ball)
5 Wall Balls
200m Run (No Med Ball)

.  [Advanced: 30/20 lb Wall Ball]

Extra/Auxiliary work
1A) 3×12 Ring Dips (or Ring Dip Negatives)
1B) 3×10 GHD Barbell Presses – Heavier than last week

2) Work to a heavy 2-position Hang Snatch (Hi Hang, Lo Hang)

WOD: 4/11/16

Strength

1A) 3×12 Strict Pull Ups [Advanced: C2B Pull ups]  You make break these sets up if necessary
1B) 3×5 Bent-Over Handle Row – Heavier than last week
1C) 3×12 GHD Hip Extensions – Do not use weight today; these are part of the warmup for the squats.

2) Paused Back Squat: 5-5-5  with 1 Second Pause @ Bottom. All three sets of squats should be at 95%-100% of your last set from last week.  .
Example: For last week’s sets you used 120 (6 reps), 140 (5 reps), 160 (4 reps); then this week you will use 150-160 for all three sets.  This will be difficult, but you will be able to handle the loads.

Conditioning
20 KB Swings
20 Push Ups
500m Row
20 Push Ups
20 KB Swings (53/35)

Compare to LAST MONDAY, but this is more reps.

*This is supposed to be a fast workout.  If necessary, scale so that your are taking very short breaks, if any at all.  Use perfect positioning and full range of motion.  We will repeat this workout next Monday.

Extra/Auxiliary Work
5 Minutes Continuous Sled Drag with harness – Heavier than last week.

WOD: 4/8/16

Strength

1A) Front Squat: 4 x 2 – Heavier than last week.  The Front Squats are the most important facet of today’s work.
1B) Sled Pull: 3 x 75′ rope – Heavier/faster than last week.

Conditioning

200m run
15 Power Cleans (155/100)
30 Burpee Box Jump Overs (20″ for everyone)

Compare to Last Week.

Speed and Positioning!  We prefer the Power Cleans to be TNG reps.  You may drop the barbell if you have to break up sets, but chose a weight that you can handle for multiples.  No singles.  Go FAST.

Extra/Auxiliary Work

1) 3 x 3 Snatch Balance
2) 3 x 3 Jerk Balance
3) Make up auxiliary work from earlier this week

WOD: 4/7/16

Strength

1) EMOM x 8: 2 TNG Power Snatch, building – Heavier than last wek

2) EMOM x 8: 1 Power Clean, building – Heavier than last week

Conditioning

600m run
30 Pull Ups
15 Front Squats (155/100)

*Compare to Last week.

Again, we are focusing on being at the intersection of speed and proper positioning.  We want you to go super fast, but only as fast as good positioning will allow.

[Advanced: C2B Pull Ups, 185/125]

Extra/Auxiliary Work

1A) 5 x 3 BTN Snatch Grip Push Press + 1 Overhead Squat
1B) 4 x 20 Seconds Hollow Rocks