Announcements

Wed , 040815F

 


Fitness

 A. Front SqT – 5RM @31X1 + 2×5 @90% – 18 min 

B. Emom x 21

-1. :30 sprint on bike 
-2. :35 of strict hspu / strict Db press’s
-3. 1x max set of t2b / k2e

Post class 
F. Reverse hyper – 4 x 25 @33% of your 1rm back squat. *no reverse hyper do seated good mornings x 10-12 reps lighter 

Wed, 040815P

 


Performance

 A. Front SqT – 5RM with 5 second pause each rep + 2×5 @90% – 18 min 

B. Emom x 21

-1. :30 sprint on bike 
-2. :35 of strict hspu 
-3. 1x max set of t2b

Post class 
F. Reverse hyper – 4 x 25 @33% of your 1rm back squat. *no reverse hyper do seated good mornings x 10-12 reps lighter 

Tuesday, 040715

 

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

Monday, 040615

 

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 

Thursday, 040215

   

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 

Wed, 040115

 

 

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

Monday, 033015

 

 

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 

Saturday, 032815P

 

Performance:

A. Power Snatch + Hang Power Snatch ; build to max for the day

 
B. Power Snatch; emom x 7 x 2 reps at 65-70% of your max snatch  *NOT TnG
 
 
 

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, 032715

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!

   

Thursday 032615

  

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)