Monday, 8/21

Monday, 8/21

I. Warm-up

Coach’s choice

II. Lifting

Back Squat for load:
#1: 1 rep @ 70%
#2: 1 rep @ 77.5%
#3: 3 reps @ 82.5%
#4: 3 reps @ 82.5%
#5: 3 reps @ 82.5%

III. WOD

10 Clean and Jerks (155/105)
change weights
8 Clean and Jerks (185/135)
change weights
6 Clean and Jerks (205/145)
change weights
4 Clean and Jerks (225/155)
change weights
2 Clean and Jerks (245/175)

*From CompTraining

IV. Optional

10 min Kettlebell meditation:
One round of up to to 10 minutes of holding two kettlebells (53/35) in the front rack position. Once you put the kettlebells down you are done. No talking and no walking around.

One minute = 1 rep.

Monday, 8/14

Monday, 8/14

Shout out to our community class over the weekend! From left to right: Levi, Ram, Jade visiting from FL (for the past week), Joachim, Ellyssa from Madison, Will, Lex, and Jon from FL. Hope to see y’all again soon!

Also, our next Fundamental Movements Course begins today! You still have time to sign up!

I. Warm-up

Coach’s choice

II. Lifting

Back squat
7 x 3 @ 75%

III. WOD

“Frankenstein”
For time
50 Double-unders
21 Thrusters (95/65)
21 Pull-ups
75 Double-unders
15 Thrusters (115/85)
15 Chest-to-bar pull-ups
100 Double-unders
9 Thrusters (135/105)
9 Bar muscle-ups

*18 minute time cap

IV. Optional

Plyometric training
EMOM 5
4 box jump overs
24” – 24” – 24” – 24”

Thursday, 8/10

Thursday, 8/10

Coach Janyce going through clean technique with our pre-teen class.

I. Warm-up

Coach’s choice + slingshot band work.

II. Lifting

Back Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: 1 rep @ 80%
#6: 10 reps @ 85%

III. WOD

2000m Row for time

IV. Optional

Plyometric Training
EMOM 5 Box Jump Overs
24-30-24-30-24

Wednesday, 8/9

Wednesday, 8/9

I. Warm-up

Athlete’s choice, then: 6 rounds of the bear complex. Rounds 1-3, break it down by movement, and rounds 4-6, make it flow.

II. Lifting

Split Jerk
8 x 3
Eight sets to establish 3 rep max split jerk from the rack.

III. Hero WOD

“Ship”
Nine rounds of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″” box

IV. Optional

Handstand flight training a la double under flight training. See SugarWOD for more details.

Tuesday, 8/8

Tuesday, 8/8

Mama Donaire getting her workout in while fellow member, Heather, keeps Miss Lorelei busy. We are a true community at CFSB. It takes a village!

I. Warm-up

10 minutes of flight training

II. Lifting

Bench Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: 1 rep @ 80%
#6: AMRAP @ 85%

III. WOD

3 Rounds for Time:
800m run
15 Deadlifts (185/135)

IV. Optional

3-position clean: mid-thigh, knee, floor
Focus on technique and not weight.