WOD: 11/29/19

Today we are on a limited schedule – 9am-11am. Come in, do some strength work, do the WOD. Clock will be running 🙂

1) Snatch: Heavy Single (1 rep) in 10 sets.
– any style

2) 1 1/4 Back Squat: Heavy Triple (3 reps) in 5 sets
– use chains or bands if possible

3) Sumo Stance RDLs w. bands pulling forward: 2/3 x 8
– 2 warm-up sets then 3 work sets.

4) DB Walking Lunges: 1/4 x 20
– 1 warm-up set with BW then 4 work sets of 20 total reps.

5) EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 200 Meter Run

WOD: 11/27/19

THANKSGIVING WOD:

A 10-Course Meal, CFM Style…
30 minute AMRAP:
10 Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24″/20″) (step down)
10 Air Squats
10 KB Swings (53/35)
10 Hip Extensions
10 Double-Unders
10 Burpees
250M Run
Happy Thanksgiving, EVERYONE!!
*Just a reminder we are CLOSED all day Thursday and on a limited schedule Friday, 8am-11am

WOD: 11/26/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.

2) Warm-up for Metcon x 2 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press

Conditioning
Every 4:00 x 4 sets:
15 Hang Power Cleans (95, 65)
15 Front Squats (95, 65)
15 Push Presses (95, 65)

Extra Credit
1) Close Grip Bench Press w. chains: 3/5 x 5 @70% straight weight. Rest 90s.
– These are NOT speed sets – TUT sets

2) Rusin Triset x 2-3 rounds.

WOD: 11/25/19

REMINDER – HOLIDAY SCHEDULE: CFM will be closed on Thanksgiving Day, and limited on Friday, 11/29 

Skill/Stability/Strength
1) Rack Deadlift: 3/5 x 1
– Sumo Stance just below knee; Use blocks if no racks available
– 3 Warm-up sets then 5 challenging work sets.

2) Glute Hip Thrust or Glute Bridge: 3/5 x 5.
– 3 Warm-up sets then 5 challenging work sets.

Conditioning
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

Extra Credit
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance

WOD: 11/23/19

Olympic
Work to a heavy Snatch or Clean & Jerk from blocks

Conditioning 
4 Rounds with a partner:
60s Max SDHP (75, 55)
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 55)
60s Max Double Unders
60s Rest
*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station.
After the 60s rest partners will switch order so BOTH athletes go through each movement an even
amount of times. Score = total reps per team.

WOD: 11/22/19

Skill/Stability/Strength
1) Push Press: Work to a 1RM in 10 sets
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits

2) Rollback Triceps Extensions: 2/4 x 15.

Conditioning
AMRAP 15 of Kettlebell Complex:
20 KB Swings (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds

WOD: 11/21/19

Skill/Stability/Strength
1) EMOM x 5: Seated Dynamic Box Jumps: x 3 reps
– same height or slightly higher than last week.

2) EMOM x 8
Tempo Deadlift: 8 x 2
– Fast Up, 4 Second Descent, reset between reps
– Heavier than last week

3) Forward + Reverse Lunges: 1/3 x 16 each (forward + backward = 2 reps).

4) Weighted Plank: Max Load x 30s. Build over the course of 6 sets.

WOD: 11/20/19

Skill/Stability/Strength
Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
For time:
1 Mile Run
Then,
5 Rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

20:00 Time Cap

Extra Credit
1a) Glute March on a Bench: 3 x 20 (total)
1b) KB Curls: 3 x 20

WOD: 11/19/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each arm
– 2 warm-up sets + 4 challenging work sets.
1b) Strict Pull-ups: 2/4 x 6
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.

Conditioning
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 Toes-2-Bar
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

Extra Credit
1) Speed Bench Press + challenge set: 3/6 x 3 @60%
– medium grip for all sets

2) Rusin Triset x 2-3 rounds

WOD: 11/18/19

Skill/Stability/Strength
1) Front Squat: 1RM in 10 Sets
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits.

2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight

Conditioning 
”DT”
5 Rounds:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerk (155, 105)

*12 Minute SOFT Cap

Extra Credit 
Banded Glute Bridges: 4 x 10.

WOD: 11/15/19

HOLIDAY SCHEDULE UPDATE: CFM will be closed on Thanksgiving Day, and limited on Friday, 11/29 

Skill/Stability/Strength
Push Press: 2RM in 9 sets
– Goal: Build to 90-95%
– Reset reps – not touch n go
– Sets should look like 3-3-2-2-2-2..

Conditioning
2 Rounds:
150 Double Unders
75 Calorie Row or Bike
50 DB Push Press (50, 35)

20:00 Time Cap

Extra Credit
Reverse Barbell Curls: 4 x 8-10. Rest 60s.
– 3 second eccentric on each rep

WOD: 11/14/19

Skill/Stability/Strength
1) EMOM x 5: Seated Dynamic Box Jumps: x 3 reps
– same height or slightly higher than last week.

2) EMOM x 8
Tempo Deadlift: 8 x 2
– Fast Up, 4 Second Descent, reset between reps
– Heavier than last week

Conditioning
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

*10:00 Cap

Extra Credit 
1) Banded Alphabets x 3 sets each side.

2) EMOM x 5: Speed Back Squats x 5 reps with 25% band tension or chains
– use 75% if using straight weight only and increase rest to every 90s.

WOD: 11/13/19

Skill/Stability/Strength
Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes.  Coaches will have suggestions and drills.
Then,
EMOM 10:
ODD Minutes: 30 seconds of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)

Extra Credit
1a) Banded Facepull-aparts: 3 x 15.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 each leg

WOD: 11/12/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 4 x 10.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 4 x 15 each
– 2 warm-up sets then 4 work sets.

Conditioning
Every 4:00 x 4 rounds:
100 Ft. Front Rack KB Carry
10 Double KB Swings (53s, 35s)
10 Double KB Press
100 Ft. Front Rack KB Carry

Extra Credit
1) EMOM x 9
Speed Bench Press w/slight incline x 3 reps
– Change grip every 3 sets (narrow – regular – wide)
– Use bands or chains

2) Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead

WOD: 11/9/19

REMINDER:
-Run for the Fallen – Tomorrow at 9 AM.
-Modified Holiday Schedule on Monday.

Conditioning
For time with a partner:
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
30:00 Time Cap

Extra Credit 
10 Minutes of ”Recovery”
– Pull a sled for 10:00 with a light load that you can walk without stopping with

WOD: 11/7/19

HOLIDAY SCHEDULE: Monday, November 11 we will be observing Veterans’ Day. Modified schedule: 8-10 AM; 4:30-6:30 PM.

Don’t forget:

-Friday Night Lights at Resident.

-Sunday: Run for the Fallen at 9 AM at Merced College Field of Honor.

Skill/Stability/Strength
1) EMOM x 5
Seated Dynamic Box Jumps x 3 Reps
– to a moderate height
2) EMOM x 5
Tempo Deadlift x 2 Reps
– Fast ascent, 1 second pause at top, 4 second descent, 1 second pause at bottom (no TNG)
– All loads should be sub-maximal, but heavy enough to be challenging (i.e., uncomfortable)

Conditioning
3 Rounds:
400m Run
15 KB Swings (70/53)
20 Sit Ups

Then, 240′ Farmer Carry

Extra Credit 
Banded Alphabets x 3 sets each side.