June 6-10 Programming

We’re into week two of the new specialized programming.  Many of you all may have found your 5-6 days/week to be too much.  You may be right.  You will need active recovery days with this new volume.  Listen to your body.  If you feel beat, it is terribly counterproductive to drag yourself in.  Be smart.  Less may be more.

Mon 7-6

Gym-
A)Partner spotted handstand: 8 attempts
B) DB Windmill: 5×5 each side

Oly-
A) OH Squat: 4×5 start light, increase as able
B) Squat snatch: 15 min to find max
BBB-
A) Deadlift: 5×3 @90% (TnG is not required)
B) Strict press: 15 min to find max

WOD-
Bear complex 95/65–pull ups
4–8
3–12
2–16

Beginners scale to clean/2 frsq/2 push press and ring rows as needed

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Tues 7-7

Gym-
A) Pull-up: 8×1 (heaviest pull-up possible)
B) Rolling pistol: 6×3 per side

Oly-
A) Snatch-grip deadlift: 5×3 @100-110% of snatch max
B) Power snatch (TnG reps): 5×3 @75%

BBB-
A) Front Squat: 5×5 @80%
B) Bent-over row: 4×8 ~20% heavier than 6-30

WOD-
EMOM for 6 minutes-
12 DB snatches 45/30
10 hand release push ups
6 TTB

Beginners-
AMRAP in 6 mins-
10 DB snatches
6 push ups
8 hanging knee raises

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Wed 7-8

Gym-
A) Planche lean: 6×10 sec hold
B) L-sit: 6×10 sec hold

Oly-
A) Clean: 15 min to find max
B) Split jerk: 5×2 @85% of max

BBB-
A) Romanian deadlift: 5×3 @75-80% of deadlift max
B) Pull-up: 5×3 (weighted as necessary)

WOD-
“Grace”
30 clean and jerks for time 125/95
Time cap- 5 minutes

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Thurs 7-9
Gym-

A) Pull to inversion: 5×2 (partner assist if necessary)
B) Broad jump: 6×3 (max distance each rep)

Oly-

A) Pause OH Squat: 5×3 @heaviest weight from Monday
B) Hang squat snatch: 5×1 @85-90% of max from Monday

BBB-

A)Back Squat: 3×12 @50% of max
B)Floor press: 5×6 @65-70%

WOD-
40 cal row
30 wall balls 20/14
20 burpee box jumps
10 front rack lunges 95/65

Beginners-
30 calorie row
25 wall balls
20 lunges
15 box jumps
10 burpees

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Fri 7-10

Gym-
A) Handstand push-up: 5×2-6 (scaled as needed)
B) Hollow hold: 3 attempts at maximum time

Oly-

A) Front squat: 5×1 @95% and higher
B) Split jerk: 5×1 @90% of max

BBB-
A) Prehab/mobility work
B) Strict press: 5×5 @85%

WOD-
400 m run
15-12-9
single arm thrusters 40/25
ring rows
400 m run


~July 4th Hero WOD~

“Whitten”

HeroWhitten_th.jpg

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten

Five rounds for time of:
22 Kettlebell swings 32/24
22 Box jump 24/20
Run 400 meters
22 Burpees
22 Wall balls 20/14

We will encourage this to be done as a partner WOD.

Beginners:
12 min AMRAP-
12 KB swings
8 box jumps/step ups
Run 200m
8 burpees
12 wall balls

 


Week of 6/29 and NEW Programming Details

As many of you have heard we’re making some changes to the strength/skill portion of the programming.

There will be three sections, each representing a specific focus. Basic strength (slow strength: squat, deadlift, press, etc.) Olympic lifting (explosive strength: snatch, clean, jerk and associated exercises) and Gymnastics (bodyweight strength: handstands, pull-ups, etc.). The idea is that you will choose one and follow it for two months.

The lifts/movements will be done during the normal part of class.  Additionally the programming will be released in 2 week increments (Posted on the CFU Side Talk page of Facebook) so preparations may be made in an effort to streamline that part of class.

Each section is written to be done five days a week but will certainly be effective if done three or four times per week. However deviations (during open gym for example) are not recommended. The programming will allow for some extra work without too much risk of overtraining but the purpose is transient specialization.

If you are not interested in picking a focus or you come fewer than 3 days a week the strength/skill portion of class will proceed as normal. Two lifts/movements will be taken from one or two of the sections and that is what will appear on the board each day so those uninterested will not be subject to change.

We welcome all questions & concerns and are excited to see all your progress!

Mon 6-29

Gym

A)

Ring support: 5 attempts, up to 15 sec

B)

Pistol: 5×5 per side (scale to a box if needed, no balance help)

 

Oly

A)

Clean pull (no shrug): 5×2 starting at 95% of power clean max, increase by 5% per set

B)

Power clean: 5×3 @85-90% of max

 

BBB

A)

Back Squat: 5×5 @85%

B)

Bench press: 5×3 @90%

 

WOD

4 rounds

Run 200m

8 TTB

12 Wallballs 20/14

 

Time cap: 8 min

 

Beginners

4 rounds

Run 200m

8 Hanging knee raises

12 Wallballs

 

Time cap: 8 min

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Tues 6-30

Gym

A)

Pull to inversion: 5×2 (partner assist if necessary)

B)

Hollow hold: 4×20 sec hold

 

Oly

A)

Split jerk: 15 min to find max

B)

Front squat: 4×4 @80%

 

BBB

A)

Deadlift: 5×1 @95%

B)

Bent-over row: 3×10 should be heavy by 10th rep

 

WOD

90 sec of work, 30 sec of rest

30 DUs

Then, max reps of:

OH Squats 95/65

Pull-ups

Burpees

DB Snatches 45/30

 

Beginners

AMRAP in 10 min

15 Singles/DUs

10 DB Snatches

8 Burpees

6 Ring rows

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Wed 7-1

Gym

A)

Wall-facing handstand: 12 min of practice

B)

Horizontal ring row: 4×10

Oly

A)

Snatch-grip first pull with pause: 4×3 @90 and 95% of snatch max 

B)

Hang power snatch: 6×2 @90% and higher

 

BBB

A)

Strict press: 5×5 @75%

B)

Explosive back squat: 4×4 @65% (purpose is speed out of the bottom)

 

WOD

3 Attempts:

Max 500m row

Rest as needed between attempts

 

Beginners

Same

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 7-2

Gym

A)

Squat to pistol: 6×3 per side

B)

L-sit: 5×8-12 sec

 

Oly

A)

Pause hang power clean: 4×3 @70% of max power clean

B)

Pause front squat: 5×4 @65% of front squat max

 

BBB

A)

Romanian Deadlift: 4×6 @60-65% of deadlift max

B)

Pull-up: 5×5 (banded or weighted as necessary)

 

WOD

In 14 min

Run 1 mile

Then

Max rounds of:

20 KB Swings @24/20

15 Grasshoppers

10 Thrusters @95/65

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Beginners

AMRAP in 10 min

Run 200m

10 KB Swings

8 Grasshoppers

6 Thrusters

 

Fri 7-3

Gym

A)

Pull-up: 5xup to 5 (partner assisted to weighted)

B)

Push-up: 4×10-15 (focus on full-body tension)

 

Oly

A)

Hang squat snatch + TnG squat snatch: 5×1 @80%

B)

Split jerk: 5×1 @90% of max

 

BBB

A)

Back Squat: 15 min to find max

B)

Strict press: 5×2 @95%

 

WOD

EMOM for 8 min (max)

5 Power cleans @135/95

5 Burpees

20 DUs

 

Score is highest number of consecutive rounds, if a round is skipped or failed score restarts at 0

 

Beginners

AMRAP in 8 min

3 Power Cleans

5 Burpees

15 Singles/DUs

 

 


Week of June 22

Mon 6-22

 A) Extended shoulder mobility/prehab

B) EOMOM for 12 mins-
Bench Press x 5 reps, @55-60%
Strict Pull Ups 3-6 reps

 

WOD:
EMOM for 6 mins
4 power cleans @ 70%
20 DUs

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Tues 6-23

A) Pause Front Squat 4×3 @70-75%

B) Tabata 3x
plate twists, side plank, side plank, hollow

 

WOD:

AMRAP in 8 min
10 DB snatch 45/30
10 jump squats
10 grasshoppers

Beginners:
AMRAP in 8 min
10 DB snatch 45/30
10 air squats
10 grasshoppers

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Wed 6-24

A) Single arm DB rows 4×8 each side

B) Power Snatch progression:
Hang snatch 3×2
3 position (shin, hang, high hang) 3×2
Power snatch 3×1

 

WOD:

4 rounds for time-
Run 200m
3 bear complexes 95/65 (scale to be light and fast)
6 lateral burpees
Beginners:
4 rounds for time-
Run 200m
2 complexes-( 1=2 hang cleans, 2 front squats, 2 push press)
6  burpees

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 6-25

A) Pistol practice for 10 minutes

B) Pause jerk 4×2
Split jerk 4×1

WOD:

50 calorie row
40 KBS 28/24 kg
30 wall balls 20/14
20 TTB
10 OHSQ 115/75

 

Beginners

35 calorie row
30 KBS
25 wall balls
20 knee raises
15 goblet squats

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Fri 6-26

A) Clean Progression-
FRSQ, unloaded
tall cleans 4×2
hang “squat” clean 4×2
“squat” clean 4×1

B) Push Ups, descending OTM for 6 minutes

If you do 10 the first minute, finish with 9, 8, 7, 6, 5
First set should be about 25-30 seconds of work

 

WOD:
4 rds
:30, 8 ring rows
:30, 8 box jumps 24/20″
:30, 10 KB lunges 20/16 kg
:30, 12 sit ups

 

Beginners

8 min AMRAP-
6 ring rows
8 box jumps
10 lunges
12 sit ups


Tuesday 6/16/15

Tues 6-16

  1. A) Extended, coach led mobility
  2. B) Power Clean & Jerk: work to heavy single in 15 min

 

WOD 6 min

AMRAP in 6 min

2 Deadlifts 155/105

2 Hang Cleans

2 Front Squats

2 Shoulder-to-overhead


Monday 6/15

Mon 6-15

  1. A) Bent-over rows: 5×8
  2. B) Pause OH Squats: 4×4 work up to a heavy but doable weight

 

WOD 8 min

Complete each in 90 sec, resting 30 seconds between couplets

Run 200m and 12 Power Snatches 95/65

Run 200m and 18 Wallballs 20/14

Run 200m and 15 TTB

Run 200m and 12 Burpees

*exact rep counts may be changed as needed

 

Beginners

3 rounds

Run 200m

10 Wallballs

8 Hanging leg raises

6 Burpees


Wednesday 6/10/15

Wednesday 6/10/15

Strength:
A. Deadlifts, 3 reps OTM for 6 mins @ 65%

B. Bench Press, establish 1RM

WOD:
400m run
4 rds-
8 TTB
4 power cleans 135/95
400m run

Beginners:
400m run
4 rds-
6 hanging knee raises
4 hang cleans
400m run