THURSDAY 12.8.2016 WOD

12-8-2016

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

OPTION 2: Skill Practice + NFT AMRAP

WARM UP:

3 Rounds NFT of:
Row 150 m
10 Pushups
10 Air Squats

Shoulder MOB – Bench Press Prep

PART 1:

12-8-4 Bench Press
8-8-8 Chin Ups – add weight if you can do more than 8 chinups in a row

12-8-4 Bench Press
DB Row (8R & 8L)

For the Bench Press choose a load for 12 reps, add weight for 8 reps
and add weight again for 4 reps. When you go back to repeat the 12
reps try adding a small amount of weight based on how the first set
felt.

Everyone needs a spotter – be sure to ask the coach how to properly
spot if you’re not new.

PART 2:

3 Rounds NFT:

#1 – 5 Heavy Object – Ground to Shoulder. Atlas Stone, Heavy Med Ball,
Sandbag etc

#2 – 10 Back Extensions with 2 Sec Pause at the top

#3 – Walking Lunge 12 Steps with Barbell in OH Position – athlete choose Load.

#4 – 5 Strict Knee Ups or Straight Leg TTB – 1 Second up and 3 Seconds down

#5 – :30 Max Effort on Assault Bike

PART 2: OPTIONAL CASH OUT

5 Sets of:
:20 Hollow Rock Hold
:10 Rest

5 Sets of
:20 Superman Hold
:10 Rest

Repeat for 3-5 More Sets

Group Stretch

WEDNESDAY 12.7.2017 WOD

12-7-2016

WARM UP:

Group 1 – Jump Rope :90
Group 2 – Row :90

1 RNFT
5 Inchworm Drill
10 Dead Bugs
10 Glute Bridges
10 Bear Crawls Forwards
5 Half TGUs on R & on L (no weight)

Hip MOB

PART 1:

FITNESS: Coaches will make partners on whiteboard today!

One person works at at time, break up the work however you see fit.

3 Rounds for time:
30 Cal Row
30 Burpee Box Jump Overs / Step Ups

SPORT:

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 OHS 95/65
10 C2B Pullups

From 3:00-6:00
2 rounds of:
12 OHS 95/65
12 C2B Pullups

From 6:00-9:00
2 rounds of:
14 OHS 95/65
14 C2B Pullups

Etc., following same pattern until you fail to complete both rounds.

PART 2:

FITNESS: CORE

6 Rounds of
:20 on / :10 off – Side Plank on Right Side

6 Rounds of
:20 on / :10 off – Side Plank on Left Side

6 Rounds of
:20 on / :10 off – Moving Prone Plank (up-up-down-down)

FITNESS/SPORT: OPTIONAL PRACTICE

3 Rounds NOT for time of:
10 Strict Handstand Pushups
10 Alternating Single Leg Squats Each Leg

If it’s practice – athletes choice on reps and scale

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 8

TUESDAY 12.6.2016 WOD

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WARM UP:

Jog 1 Lap, Row or Bike 2 Min

1 Round NFT
10 Med Ball Rotational Throws with a Partner R & L
20 Squat Clean and Toss – 10 each

1 RNFT
3 Clean Pulls
3 Mid Thigh Hang Squat Cleans
3 Push Jerks

1 Thoracic MOB

1 RNFT
3 Clean Pulls
3 Mid Thigh Hang Squat Cleans
3 Push Jerks

PART 1:

FITNESS: Today is a great practice session for cleaning up your
pulling technique from the floor.

4 Min EMOM:
1 Mid Thigh Squat Clean + 1 Front Squat + 1 Push Jerk

1 Min Rest

4 Min EMOM
1 Clean Pull* + 1 Squat Clean (from the Ground) + 1 Push Jerk

*do not let go of the clean pull, smoothly lower weight back to the ground.

Build up in weight across sets.

SPORT: 20 Min Cap

“GWEN”

Clean and Jerk 15-12-9 reps for Max Weight. Power or Squat.

Touch and go at floor only. Even a re-grip off the floor is a foul. No
dumping. Use same load for each set.

Rest as needed between sets.

PART 2:

FITNESS:

20-18-16-14-12-10-8-6-4-2
Wall Balls
1-2-3-4-5-6-7-8-9-10
Power Clean and Jerk – Using the last weight you left off from Part 1.
Bar returns to the ground on each rep.

SPORT:

With a Partner. Once P1 has completed their 15 Cals on the Bike, P2
will start their 15 Cals. When P2 finishes their 30 TTB, P1 will start
Round 2.

3 Rounds of
15 Cal Assault Bike
30 TTB

Post time for each round.

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 8

MONDAY 12.5.2016 WOD

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WARM UP:

1 Round of: 40 on / 20 off

Station 1 – Light Wall Balls
Station 2 – Row
Station 3 – 5 Pushups + 5 Beat Swings

Thoracic / Shoulder Mobility

PART 1:

FITNESS:

14 Min EMOM

Min 1 – 5 to 10 Unbroken C2B Pullups or Chin over bar Kipping Pullups
or Strict Assisted Pullups

– No ring rows today work on band pullups or 3-5 Negatives).
– Choose a rep scheme you can complete for all 7 Sets – Reps should be unbroken

Min 2 – 20 Walking Lunges with 2 DBs/KBs at sides

SPORT:

14 Min EMOM

Every 2 Minutes – 3 to 6 Ring Muscle Ups. Choose a rep scheme you can
complete for all 7 sets

or

Scale to 5 Straight Leg Transitions + 5 Ring Dips

PART 2:

Clock will be set for 15 minutes:
1 Min of Russian Swings 53/35
2 Min of Pushups
3 Min of Plank Hold on Forearms
4 Min of Air Squats
5 Min of Burpees

Clock will not stop between exercises. Record Reps for each movement
on whiteboard!

SPORT:

Know your limits on this workout today it is guaranteed to tax your
back. As always the SPORT workouts are advanced and should only be
scaled slightly if need be.

For time:

Buy in – 1K Row

Immediately to:

3 Rounds for time of “DT”
12 Deadlifts
9 Hang Power Clean
6 Shoulder to OH

Immediately
Cash Out – 30 Bar Facing Burpees

Rx is 155/105
Scaled is 135/95

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 8

SUNDAY 12.4.2016 WOD

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WARMUP:

Dynamic Warmup/Track Drills

Then,

Hip and Ankle Mobility

PART I CORE:
Every 45″ For 6 Minutes, Alternate Between the Following Exercises:
Hollow Rock to L-Sit
Planche Progression
Superman Hold or Rock

PART II CONDITIONING:

SPORT/FITNESS 1
10 Min AMRAP NFT

Climb The Ladder
1 Devil Press
1 Thruster
2 Devil Press
2 Thruster

(Rest Additional 2 Minutes After This Workout)

SPORT 2
12 Minute Clock
Min 1: 12 Cals A.B. + 1 Burpee
Min 2: 11 Cals A.B. + 2 Burpees

Min 12: 1 Cal A.B. + 12 Burpees

FITNESS 2
12 Minute Clock
Min 1: 12 Cal Row + 1 Burpee
Min 2: 11 Cal Row + 2 Burpees

Min 12: 1 Cal Row + 12 Burpees
*Rest 5 Minutes Between Workouts

PART III STRETCH

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up
Shoulder Openers and Plate Raises

PART 1: Every 2 Minutes For 8 Minutes (Up to 4 sets)

1 Banded Clean Lift-off +
1 Banded Clean Deadlift +
1 Banded Clean-Pull

PART 2: Clean & Jerk Variations

Every Minute For 5 Minutes (5 sets)
1 Clean Deadlift to Power Position + 1 High Hang Clean + Split Jerk Var. 1

Rest 1 Minute

Every Minute For 5 Minutes (5 sets)
1 Clean Deadlift to Power Position + 1 Hang Clean + Split Jerk Var. 2

Rest 1 Minute

Every Minute For 5 Minutes (5 sets)
1 Clean + Split Jerk Var. 3

PART 3: Every 90″ For 6 Minutes (Up to 4 Sets)

Challenging Clean & Jerk

SATURDAY 12.3.2016 WOD

12-3-2016

WARM UP:

Jog 1 Lap or Row 2 or Bike 2 Min

10 Total TGUs alternating with a very light KB or DB

2 RNFT
1 Inchworm
6 Thrusters – holding a single DB under the chin
6 Total Single Leg RDLs – holding single DB with both hands

Hip MOB

PART 1:

FITNESS:

With a Partner. 1 Person works at at time. Break up the work however
you see fit.

For time:
3 Rounds of
20 Row Cals
30 Wall Balls

Directly into:
3 Rounds of
20 Row Cals
30 Full Swings

Directly into:
3 Rounds of
20 Row Cals
30 Burpee No Jump

SPORT: No Scaling of Weight Today. Start at 95/65, athletes are
responsible for changing their own weights.

With a Partner. 1 Person works at at time. Break up the work however
you see fit.

For time:
21-15-9
Assault Bike Cals
Squat Snatches 95/65

Directly into:
21-15-9
Assault Bike Cals
Shoulder to Overhead 115/75

Directly into:
21-15-9
Assault Bike Cals
Power Clean 135/95

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 7

FRIDAY 12.2.2016 WOD

12-2-2016

12-2-2016-2

Who put pre workout in to Kev’s coffee?!

WARM UP:

2 Min – Row, Bike or Jump Rope

1 RNFT
10 Dead Bugs
10 Glute Bridges
10 Red Band Pass Thrus
10 Pull Aparts
10 OH Pull Aparts

Thoracic Mobility

2 RNFT
3 Snatch Grip RDLs
3 Snatch High Pulls

2 RNFT
3 High Hang Squat Snatch
3 Snatch Drops

PART 1: This is technique practice for most athletes an empty bar will
be plenty. Add weight only the fundamentals are solid.

8 Min EMOM
Min 1 – 3 High Hang Squat Snatches
Min 2 – 1 Power Snatch + 3 Drop Snatches

PART 2:

FITNESS:

18 Min AMRAP
4 C2B Pullups or 4 Unassisted Pullups or 8 Ring Rows
8 Hang Power Snatches 75/45 or last weight used in Part 1
16 Air Squats

SPORT:

18 Min AMRAP:
4 Bar Muscle Ups*
8 Power Snatches 115/75
16 Box Jumps 24″/20″ – or step ups

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 7

THURSDAY 12.1.2016 WOD

12-1-2016

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

OPTION 2: Skill Practice + NFT AMRAP

WARM UP:

5 Min AMRAP NFT
6 Beat Swings
6 Pushups
6 Situps
6 Squats
6 Walking Lunges

10 Total TGUs with 5 or 10 lb Plate

YTW with Plates

PART 1:

5 Rounds NFT

Bench Press 5 Reps – Add Weight Across Sets

5 Chin Ups – Add Weight as needed

PART 2:

3 Rounds NFT:

#1 – 10 to 20 Pushups + 10 Bent Over DB Rows (hold a pair of DBs and
Row, back should be parallel to the ground)

#2 – Farmer Carry a Sinlge Heavy KB on Right Side Back Across Gym

#3 – 10 to 20 Pushups + 5 Straight Leg Ring Rows with 3 Sec Pause at the top

#4 – Farmer Carry a Sinlge Heavy KB on Left Side Back Across Gym

PART 2: OPTIONAL CASH OUT

:20 Side Plank R
:10 Rest
:20 Side Plank L
:10 Rest
:20 Hollow Rock Hold
:10 Rest

Repeat for 3-5 More Sets

Group Stretch

WEDNESDAY 11.30.2016 WOD

11-30-2016

WARM UP:

Group 1 – Jump Rope :90
Group 2 – Row :90

1 RNFT
5 Inchworm Drill
10 Dead Bugs
10 Bear Crawls Forwards

Hip MOB

5 Man Makers with No Weight
3 TGUs on R & on L

PART 1:

10 Min EMOM

Min 1 – 3 to 5 Total Dumbbell Man Makers

Min 2 – 2 Bottoms Up TGUs on R & 2 TGUs on L*

*keep your eye on the KB the whole time!

PART 2:

FITNESS: Coaches will make partners on whiteboard today!

Complete as many reps as possible at each station. Teammates will
Alternate working for 1 Min at a time.

6 Min Assault Bike Total Distance
2 Min Rest
6 Min Rowing Total Meters
2 Min Rest
6 Min DUs or Single Unders

SPORT:

For time:
50 C2B Pullups
50 Burpees to Pullup Bar

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 7

Stamford Young Professionals Holiday Happy Hour

celebrate-holidays

Please come out and support Lisa Feinberg & Mike Pearson at the Stamford Chamber Young Professionals Council Holiday Party. You never know who you could meet and who doesn’t love cocktails, finger food and festivities!

Where: Serendipity Labs, 700 Canal St, Stamford
When: Wednesday, December 7th from 5pm to 8pm

Purchase tickets here

Ticket Price includes:

2 Glasses of Beer or Wine
Stuffed Mushrooms
Beef Crostini
Finger Sandwiches
Zucchini Rollantini

TUESDAY 11.29.2016 WOD

11-29-2016

WARM UP:

Jog 1 Lap, Row or Bike 2 Min

1 Round NFT
10 Med Ball Rotational Throws with a Partner R & L
20 Squat Clean and Toss – 10 each

Thoracic and Hip MOB

2 Rounds
5 RDLs
5 Front Squats
5 Push Press

1 Round
10 Thrusters

PART 1:

FITNESS/SPORT:

5 Min EMOM
10 Thrusters – 135/95 or 115/75 or 95/65 or 75/55 or 65/45

Choose a weight you can complete for all 5 Sets – reps should be
unbroken. Practice efficient Barbell Thruster technique.

PART 2:

FITNESS:

For time:
30 Hang Squat Cleans 95/65*
30 Cals Rowing or 20 Cals Assault Bike
30 Bar Facing Burpees

*or use your weight from PART 1 if it’s less than 95/65

SPORT:

For time:
9-7-5 for time of:
Front Squat 275/155 or 245/135 – bar comes off the Rack today!
Bar MUs

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 7

MONDAY 11.28.2016 WOD

11-28-2016

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Congratulations Reinis and welcome baby Aija to the CFS family!

WARM UP:

Group 1 – :90 Jump Rope
Group 2 – :90 Row or Bike

Switch

2 Rounds NFT
5 Pushup Plus
10 Pushups
1 Wall Walk and Hold :10
10 Beat Swings

Thoracic / Shoulder Mobility

PART 1:

FITNESS:

14 Min EMOM
Min 1 – 5 to 7 Unbroken TTB or Kipping Knee Ups or Hollow Rocks
Min 2 – 5 to 7 STRICT HSPU or Seated Double Dumbbell Overhead Press (legs straight or straddle)

SPORT:

14 Min EMOM
Min 1 – 5 Strict HSPU Head to Floor + 5-10 Kipping* HSPU
Min 2 – 5 Strict TTB + 5-10 Kipping

*Athletes must be able to perform strict HSPU first to safely perform Kipping HSPU.

PART 2:

FITNESS: :60 Rest Between Movements

Tabata = 8 Sets of :20 Work / :10 Rest
Row Cals
Pushups
AbMat Situps with Feet in Butterfly Position
Air Squats

Athletes will start on different stations and rotate in the same order. Score = The Lowest # of Reps Completed in Any of the 8 Sets for Each Exercise. Combine all 4 Movements for Final Score.

SPORT:

5 Rounds for time:
10 Power Cleans 155/105
25 Wallballs 20/14

Remember, the SPORT workouts are advanced and have a higher risk of injury – be smart and know yourself. Only attempt these workouts if you are at the proper strength/skill/technique level.

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 7

SUNDAY 11.27.2016 WOD

11-27-2016

WARMUP:
Dynamic Warmup/Track Drills

Then,

Hip and Ankle Mobility

PART I STRENGTH

Every Minute For 9 Minutes, Alternate Between the Following Exercises:
Min 1: 40″ Overhead Reverse Lunge (Barbell or Kettlebell)
Min 2: 10 Plyo-Push-ups to Plates Or Push-Up Complex
Min 3: 40″ Swimmers Kicks

PART II CONDITIONING

SPORT

4 Min AMRAP
21/16 Cal Row
21 Thrusters 65/45

Rest 4 Minutes

4 Min AMRAP
15/12 Cal Row
15 Thrusters 75/55

Rest 4 Minutes

4 Min AMRAP
9/7 Cal Row
9 Thruster 95/65

FITNESS

4 Min AMRAP
15 Cal Row
12 Burpee Ground to Overhead 45/25

Rest 4 Minutes

4 Min AMRAP
12 Cal Row
9 Burpee Ground to Overhead

Rest 4 Minutes

4 Min AMRAP
9 Cal Row
7 Burpee Ground to Overhead

PART III:

Stretch

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up
Shoulder Openers and Plate Raises

PART 1: Every 2 Minutes For 8 Minutes (Up to 4 sets)

1 Banded Snatch Lift-off +
1 Banded Snatch Deadlift +
1 Banded Snatch-Pull

PART 2: Every 90 seconds For 6 Minutes (4 sets)

1 Tempo Hang Snatch +
1 Tempo Snatch From Floor

PART 3: Every Minute For 6 Minutes (Up to 6 Sets)

Challenge Yourself
1 Snatch

2016 Toys For Tots Pizza WOD

IMG_1220

IMG_1217

The Holidays are a great time to remember what’s important: Family, Peace on Earth and STUFFING YOUR FACE WITH DELICIOUS CHEESE PIZZA

That’s right the Pizza WOD is back for the 6th straight year! Here’s the deal: You bring a toy to donate to Toys for Tots and we supply the pies. Teams of 3 will compete in a 20 minutes AMSAP (as many slices as possible) while simultaneously completing a whole bunch of wall balls, rowing and situps

Date: Tuesday, December 13th
Time: 7pm

Sign ups at the whiteboard begin now and this one ALWAYS sells out! Sign up individually, we’ll make the teams and announce them in advance so you have plenty of time to plan a uniform.

SATURDAY 11.26.2016 WOD

11-26-2016

WARM UP:

Jog 1 Lap or Row 2 or Bike 2 Min

10 Total TGUs alternating with a very light KB or DB

2 RNFT
1 Inchworm
6 Thrusters – holding a single DB under the chin
6 Total Single Leg RDLs – holding single DB with both hands

Hip MOB

PART 1:

FITNESS/SPORT – Hold a Pair of DBs or KBs at your Sides for all 3 movements.

3-4 Rounds NFT

10 Total Renegade Row Man-Makers*
10 Total Step Ups – remember to keep the box height low enough
10 Total Walking lunges steps (hands at sides or overhead)

*Start in Push up position holding dumbbells. Do 1 push up, then pull
the dumbell in your right hand to your side, then the left dumbbell to
your side. Then jump your feet to your hands and stand up with the
DB’s and press them overhead – that equals 1 rep.

PART 2:

FITNESS: Solo

For time:
1000m Row
50 DB Thrusters (holding a single DB under the chin) 35/25 or 25/20
30 Unassisted Pullups OR 30 Burpees No Jump

SPORT: Solo

4 Rounds for time:
30 Pushups
20 Front Squats 115/75
20 Push Press* 115/75
30 TTB

*This is a Push Press not a Jerk – be sure you know the difference.

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 6

9th Annual CFS Holiday Party

FullSizeRender

Join us in celebrating another year of fitness with a night of cocktails!  Leave your knee sleeves at home and dress to impress.  Holiday cheer guaranteed, blacking out optional.

9th Annual CrossFit Stamford Holiday Party

When: Friday, December 16 at 7:30 PM
Where: Brother Jimmy’s BBQ
112 Bedford Street, Stamford, CT 06901

The party will be on the 2nd floor, in the private lounge, at the front of the restaurant (not the room we were in last year).  As always, friends and family are welcome. Please make sure to RSVP to the email invitation so we can plan for food and space. The room opens to the public at 11pm but our party goes all night.

FRIDAY 11.25.2016 WOD

11-25-2016

REMINDER – Friday classes are at 9am, 10am and 11am ONLY!

WARM UP:

Move steady, aiming to perform each movement correctly.

Station 1 – Rowing

Station 2 – Med Ball Cleans

Station 3 – Robot Burpees

3 Total Rounds of :40 work / :20 Rest

Thoracic Mobility

The fitness people don’t have to wait that long but give them time to
come up with a plan for their workout

“BLACK FRIDAY”

FITNESS:

Teams are IDEALLY allowed 1 Wall Ball if everyone is using the same weight.

In Teams of 3:
Partner 1 completes 30 Wall Balls
Partner 2 completes 30 Wall Balls
Partner 3 completes 30 Wall Balls

The team then must complete 90 Burpees combined. All team members MAY
WORK at the same time.

Partner 1 completes 20 Wall Balls
Partner 2 completes 20 Wall Balls
Partner 3 completes 20 Wall Balls

The team then must complete 60 Burpees combined. All team members MAY
WORK at the same time.

SPORT:

If you are interested in doing the SPORT WOD today here are the 2
Weight Options for the Back Squat:
225/135 or 185/115. The Squats will be using a Rack.

Teams are allowed 1 RACK and 1 BARBELL. Teams are responsible for
changing out their own weights.

In Teams of 3:
Partner 1 completes 30 Back Squats
Partner 2 completes 30 Back Squats
Partner 3 completes 30 Back Squats

The team then must complete 90 Burpees as a team. All team members MAY
WORK at the same time.

Then each Partner completes another 30 Back Squats again.

Coach Led Cool Down

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 6

THURSDAY 11.24.2016 THANKSGIVING DAY WOD

11-24-2016

turkey-workout

HAPPY THANKSGIVING!

Reminder:
Thanksgiving Day classes will be at 9am and 10am ONLY
Friday there will be 9am, 10am, and 11am classes ONLY

WARM UP:

Row Bike or Run 2 Minutes

5 Min AMRAP NFT
6 Beat Swings
6 Pushups
6 Situps
6 Squats
6 Walking Lunges

10 Total TGUs with 5 or 10 lb Plate

YTW with Plates

Thoracic MOB

PART 1:

FITNESS: With a Partner. One Person works at a time.

Row 1K
50 Pullups or 25 Pullups or 50 Ring Rows
Run 2 Laps Together
100 Pushups or 75 Pushups or 50 Pushups
Row 1K
150 AbMat Situps
Run 2 Laps Together
200 Air Squats

SPORT – Solo

“ABBATE”

For time:
Run 4 Laps
21 Clean and Jerks 155/105
Run 2 Laps
21 Clean and Jerks 155/105
Run 4 Lap

WEDNESDAY 11.23.2014 WOD

11-23-2016

Congratulations and welcome to our November ONRAMP grads! See you all in class.

HOLIDAY CLASS SCHEDULE
THANKSGIVING 9 and 10am
FRIDAY 9, 10 and 11am

WARM UP:

Row Bike or Jog for 3 Minutes

1 RNFT
10 R & L Lateral Band Walks
10 Dead Bugs
10 Bear Crawls Forwards
10 Glute Bridges

2 RNFT
3 Goblet Squats with Pause
3 Reverse Lunges R & L with KB in Goblet Position (pause in lunge)

1 Hip MOB

1 RNFT
5 RDLs
5 Hang Power Cleans
5 Push Jerks

Review TnG and S2OH Cycling

PART 1: FITNESS/SPORT

10 Min EMOM – Barbell and TTB Cycle Practice

Min 1 – 10 Power Cleans or Hang Power Cleans
Min 2 – 10 to 15 TTB

Continue to add weight to the Cleans each Round and Drop the reps by 2.
OR Newer members can continue to do between 6-10 reps each round with
lighter weight and practice.

Min 3 – 8 Reps
Min 5 – 6 Reps
Min 6 – 4 Reps
Min 8 – 2 Reps

PART 2:

FITNESS:

3 Rounds for time:
12 Full Swings
12 Burpee No Jump
Run 1 Lap or Row 400m

SPORT: With a Partner. 1 Person works at a time. 1 Barbell per team.

5 Min Clock
Buy In – 60 Cal Assault Bike + 1 Round of CINDY Each
In the time remaining AMRAP of Power Cleans 155/95

2 Min Rest

5 Min Clock
Buy In – 40 Cal Assault Bike + 2 Rounds of CINDY Each
In the time remaining AMRAP of Power Cleans 185/105

2 Min Rest

5 Min Clock
Buy In – 20 Cal Assault Bike + 3 Rounds of CINDY Each
In the time remaining AMRAP of Power Cleans 205/115

For CINDY both partners may work at the same time. Obviously only one
person can Bike at a time and only one person can perform the cleans
at a time.

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 6

TUESDAY 11.22.2016 WOD

11-22-2016

HOLIDAY CLASS SCHEDULE
THANKSGIVING 9 and 10am
FRIDAY 9, 10 and 11am

WARMUP:

Jog 1 Lap, Row or Bike 2 Min

1 Round NFT
10 Med Ball Rotational Throws with a Partner R & L
20 Squat and Toss – 10 each
20 Sprawl Balls – 10 each

Ankle/Calf MOB

PART 1:

FITNESS:

12 Min EMOM
Min 1 – 10 to 15 Wall Balls
Min 2 – 40 DUs or :40 AMRAP Practice DUs

SPORT:

12 Min EMOM
Min 1 – 10 C2B Pullups
Min 2 – 15 Burpee to Pullup Bar

5 Min Rest / Transition

PART 2:

FITNESS:

For time:
4 Min Burpee to Pullup Bar or Assault Bike for Cals or Row for Cals
1 Min Rest
3 Min Burpee to Pullup Bar or Assault Bike for Cals or Row for Cals
1 Min Rest
2 Min Burpee to Pullup Bar or Assault Bike for Cals or Row for Cals

Score = Max Reps/Cals Completed

SPORT:

For time:
150 DUs
Rest :60
100 DUs
Rest :30
50 DUs

Coach led Static Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 6

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