Tuesday 7/22/14

Mobility:
sink stretch
hamstring smash
foot/calf/ankle prep

Skill:
a) Ring/box dips/static support holds for 10 minutes–prioritize form over reps
b) L-sits–accumulate 45-60 seconds at difficult variation

WOD:
5 rds for time-
Run 200m
3 deadlifts @ 80%
8 burpees (6 beginners)

 


Friday 7/18/14

Mobility:
couch stretch
trap smash
hamstring smash

Skill/strength:
EMOM for 7 mins, 2 Curtis Ps

WOD:
25 reps each-
SDHP 75/55
lateral jumps (L+R=1)
burpees
pull ups
med ball cleans 20/14
hollow rocks
OH lunges 45/25


Thursday 7/17/14

Mobility:
ankle prep
squat prep
general maintenance

Skill(s):
Pistol progression: accumulate 15 per leg
L-sit progression: accumulate 5 holds of >8 seconds

WOD:
2 rounds for reps + calories:
1 min Hang power snatch 75/55
1 min row for cals
1 min sit ups
1 min wall balls
1 min rest


Wednesday 7/16/15

Mobility:
squat prep
OH tissue smash
t spine mob

Skill/Strength:

  • 5 minutes TGUs, alternating
  • 4×3 1 1/4 front squats @65-70% FRSQ max

WOD:
400m run

4 rds:
12 KBS 24/20 (Rx+ go OH)
10 grasshoppers
8 TTB (beg hanging knee raises)

400m run


Tuesday 7/15/14

Mobility:
rack prep
trap smash
sink stretch

Skill/Strength:
2 position clean pulls 4×3
hang power clean 3×2
2 position power clean 3×2
power clean 4×1 (use working max to calculate below)

WOD:
4 rounds for time-
2 clean and jerks @80% of above
6 bar facing burpees
10 box jumps 24/20″

Beginners:
4 rounds for time-
2 clean and jerks @80% of above
6 burpees
10 step ups


Monday 7/14/14

Sorry for the hiatus and a HUGE thank you to Kyle for picking up all the classes this past week!  CFU is so lucky to have you!

Mobility:
t spine mob
OH tissue smash
calf smash

Strength/Skill:
EOMOTM for 8 mins
4 strict pull ups
4 strict presses @ 75% from 7/1

WOD:
5 rds-
30 secs- 5 OHSQ 95/65
30 secs-20 DUs
30 secs- 8 push ups
30 secs- rest

Beg:
5 rds-
30 secs- 10 prisoner squats
30 secs-20 jump rope
30 secs- 6 push ups
30 secs- rest

Rx+
5 rds-
30 secs- 6 OHSQ 115/75
30 secs-24 DUs
30 secs- 6 ring dips
30 secs- rest


Thursday 7/3/14

Mobility:
hip opener
rack prep
t spine mob

Strength:
4×4 pause front squats

WOD:
3 rounds-
min 1: 3 wall walks, 10 russian twists
min 2: 200m row
mins 3: 6 TTB and 16 lunges

Beginners:
3 rounds-
min 1: 2 wall walks, 8 russian twists
min 2: 150m row
mins 3: 8 K2E and 12 lunges

Rx+
3 rounds-
min 1: 3 wall walks, 12 russian twists
min 2: 250 calorie row
mins 3: 8 TTB and 20 jumping lunges