Fitness
A. Front SqT – 5RM @31X1 + 2×5 @90% – 18 min
B. Emom x 21
Performance
A. Front SqT – 5RM with 5 second pause each rep + 2×5 @90% – 18 min
B. Emom x 21
Fitness / Performance:
A. Power Snatch (high hang) – 5RM -15 min
B1. Power clean – 3RM for the day
B2. Strict body weight pullups x (x)
^superset all sets over 65% on power cleans with a max set of strict Pullups
– 15 min
C. 3 rds
15 cal bike
30 kb swings (53/35)
600m Run
Post Class
A. 50 weighted Situps
B. Plate overhead tricep extensions 4×12
Buy In WOD – post coach led warmup:
4 rds
3 strict HSPU
5 strict pullups
20 double Unders
*scale accordingly – think of as weakness training + added volume
Fitness / Performance:
A. Back SqT – 10RM + 1×10@90%
B. AMRAP 10
5 burpees
10 wall balls (20/14) to 10′
250m row
Post class
4 rds of , 15 weighted Situps + 15 band Scap squeezes + 30′ waiters carry + 12-15 banded good mornings
Fitness / Performance:
A. Deadlift / Snatch Grip Def DL – build to heavy 5 and 3 rep TnG in 15 or so min
B. Afap
1k row , 200 double unders, 30 power cleans 135/93 115/83, 40 T2B, 50 KB Swings (70/53-53/35)
**scale accordingly. See coach
Post class:
A. 3 x 20-25 weighted sit ups
B. HS hold on wall .:20-:25 hold x 5-7 : Rest :45-:60 between
C. Double kb / DB seated bent over rows 8-10 reps x 4 sets
.
Announcements:
A. Weightlifting 101 kicks off tonight at 6:30p. Join us!
Fitness / Performance:
A. Strict Press – 5RM + try to fit in 1-2 drop sets of 5 reps at 90% of your max for day
*15 min
B. AMRAP 5
4 Burpee touch’s , 5 Pullups / C2B
Rest 5 min
AMRAP 10
5 shoulder to overhead (155/103)(135/93) *scale accordingly – UB sets both movements
10 front rack alt lunge
200m run
Post Class
C. Yoke carry – 5 heavy passes -30-40′ or so
D. Banded good mornings 3-4 sets of 12-15 reps
E. 800m cool down run
Pads for the Marc Pro’s available for purchase now at CFF.
Announcements:
A. Submit your 15.5 scores by 7:30p tonight!
Fitness / Performance:
Option 1: 15.5 Opens WOD / Redo
Option 2: (below)
A. Clean and Jerk – climb to heavy single
B. Drop set to 3 sets of 3 @70% ; rest 2 min between
C. 21-15-9
Sqt clean thrusters (95/63)
2x rep scheme double Unders (42-30-18)
Abmat Situps (#’d if possible 45/25 – touché begins head and in front of feet.
Post class – side 2
D. Waiters carries 30-40′ x 5 each side
E. 10 min of gymnastics skill work
F. Weighted plank hold 4-5 x 1 min holds ; ascending in weight
Performance:
A. Power Snatch + Hang Power Snatch ; build to max for the day
E. AMRAP 10
10 Russian kb (70/53)
10 box jumps (30/24) – step down
***do NOT force box jumps. Go lower If this is an issue!
Post Class
10 min recovery row @Z1
+
Scap work
FRIDAY NIGHT LIGHTS – TONIGHT AT 6p. JOIN US AND LETS ATTCK 15.5 AS A COMMUNITY! WE WILL BE RUNNING HEATS, CHEERING EACH OTHER AND PUSHING OUR TEAMMATES.
OUR COACHES CHASE AND TASIA WILL BE JOING YOU GUYS ALONG WITH REST OF THE COMPETITIVE TEAM. BOTH ARE LOOKING TO FINISH OPENS IN THE TOP 20 AND CONTINUE ON TO REGIONALS AS INDIVIDUALS. COME CHEER THEM ON!
Announcements:
A. Join us this Fridsy night at 6p for Friday Night Lights. We will hit the 15.5 Opens WOD as a community and have a ton of fun! Join us.
B. Stay tuned for announcements on Apparel / Supplements deals coming soon!
Fitness / Performance:
A. Bounding Work – seated box jump , to drop, rebound long jump , to rebound high jump – 10 min
B. 5-7 min on Hand Balancing / HS Walk practice
C. Afap
300m row
20 alt kb / Db snatch’s s
10 Single arm Manmakers (same Db or kb)
Rest 1 min x 3
D. :30 on hard :30 on easy – athlete choose equipment and time duration (within class or can cont after)
