WOD

SUNDAY 1.20.2019 WOD


Congrats to everyone who participated in the Big 3 Lift Off Competition!

PART 1

Sled Work / Structure

PART 2

4 Rounds For Time
30 Ren Rows
40 Push-Ups
50 Air squats
60 Sit-Ups
8 Suicides (Down And Back = 1)

or

OLYMPIC WOD

Jerk Warm-Up

PART 1

Every 2 Min For 6 Min
2 Jerk Dip + 2 Behind The Neck Split Jerk + 2 Split Jerks

REST

Every 2 Min For 6 Min
1 Pause Split Jerk + 1 Split Jerk

REST

Every 2 Min For 10 Min
2 Split Jerks

PART 2

ACC WORK:

4 RDS
5-10 Snatch Balances
15-20 Weighted AB Sit-Ups
15-20 DB Bench

SATURDAY 1.19.2019 WOD

Coach Warm-Up

PART 1

10 Min EMOM
2 Front Squats @ 70-75%

“DAYTONA 500”
(W/ A Partner Break It Up However You See Fit)

300 DUs
2,000 M Row
100 Thrusters 95/65

Modify
Single – Single – Double X 150
Lighter

SATURDAY 1.19.2019 STAMFORD STRONG

2 sets
Reverse sled drag 50 ft
Max reps push-ups on dumbbells

4 sets
30 sec on 30 sec rest
Alternating legs uneven sandbag squats with foot on 4 inches

3 sets
Barbell front squats 8-12 reps

3 sets
Sandbag dimmel deadlifts 30 sec
5 max distance broad jumps

3 sets
Anderson squats 3-5 reps
Built to 3-5 rep heavy of the day

FRIDAY 1.18.2019 WOD

WARM-UP

8 Min AMRAP
10 Elevated Glute Bridges
5 Hang Muscle Cleans
10 Seated Box Jumps
5/3 Strict Pull-Ups

Coach Clean Warm-Up

PART 1

Every :90 Sec For 6 Sets
1 Hang Power Clean + 1 Shoulder To Overhead

PART 2

“NASTY GIRLS LOVE DT”

3 Rds
50 Air Squats
7 Ring Muscle Ups
1 Round of Heavy “DT”

“DT”

12 Deadlifts (185/125)
9 Hang Power Cleans
6 Shoulder To Overhead

Modify
Bar Muscle Ups Or 10 Burpee To C2B
Lighter

THURSDAY 1.17.2019 WOD

PART 1

CFS STRENGTH

3 Rounds
8 2x Bodyweight Trap Bar Deadlift
12 R/L Single Arm DB Row
Max Set Chin-Ups

3 Rounds
8 R/L Bulgarian Squats
12 Seated Lateral Raise
Max Set Barbell Or E-Z Curls 65/45

3 Rounds
20 Barbell French Press
30 Banded Face Pulls
40 Scap Push-Ups

3 Rounds
:60 Sec R/L Banded Side Plank

-OR-

CFS CONDITION

Every 2 Min For 10 Min
5 Deadlifts + 12-15 Rower Pikes

*Light Loading*

Workout

5 Rds
10 Alt Renegade Rows
20 Goblet Squats
300 M Row
Rest :60 Sec

or

OLYMPIC WOD

Part 1:
Power Clean+Front Squat+Push Press

3+3+3@60%, 3+3+3@65%, (2+2+2)x3@70%

% is of power Clean max, 3+3+3 is 3 Power Cleans then 3 Front Squats then 3 Push Presses

Part 2:
Squat Clean
4@70%, 3×3@80%

Part 3:
Clean Deadlift
4×5@85% of 1rm snatch, focus on hitting proper position.

THURSDAY 1.17.2019 STAMFORD STRONG

3 sets
Front rack sandbag carry 100 ft

4 sets
20 alt. Oh Db press
10 r/l one arm row

2 sets
Oh barbell rows until failure
Farmer carry 50 ft into 10 shrugs

3 sets
10 Close grip bench press
Straight into…
Max reps regular grip bench press

2 sets
15 Sandbag push press

WEDNESDAY 1.16.2019 WOD

WARM-UP

9 Min EMOM
Min 1 – 20 Band Pull-Aparts + 5 Clapping Push-Ups
Min 2 – :30 Sec KB Dimmels
Min 3 – :20 R/L Side Plank

Butterfly Practice

PART 1

3-4 RNFT
12 Yates Rows
100 Ft HEAVY Farmer Carry

PART 2

“BAKED BEANS”
(W/ A Partner Break It Up However You See Fit)

18 Min AMRAP
30 Bench Press 155/85
30 Cal AB
30 C2B
50 Ft Synco Right Arm FR Walking Lunge 50/35
50 Ft Synco Left Arm FR Walking Lunge 50/53

*After Round Add 10 Reps To Each Exercise*

Archives

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