Monday, 5/15

Monday, 5/15

I. Warm-up

Coach’s choice!

II. Lifting

Back squat
5 x 3 @ 87.5%
*Rest 90 sec between each set.

III. WOD

3 RFT
7 Pull-ups
14 Goblet squats (53/35)
600m run

Competitors
3 RFT
7 Muscle-ups
14 Goblet squats (70/53)
600m run

IV. Optional

50 HSPU for time.

Friday, 5/12

Friday, 5/12

Good luck to Coach Janyce at the USA Weightlifting Nationals today! Her session begins at 10am CT. You can watch the live stream here—> http://www.teamusa.org/usa-weightlifting/live

I. Warm-up

Coach’s choice!

II. WOD

Bear Complex
5 Rounds for Max Load:

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round. Be smart and make good choices.

Thursday, 5/11

Thursday, 5/11

I. Warm-up

Coach’s choice!

II. WOD

This is a three person team workout, but you score yourself individually.

5 Rounds of
Min 1: Max calories on rower;
Min 2: Max hang squat cleans (95/65);
Min 3: Max bar facing burpees.

Rest 6 minutes while partners go.

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed. Also note that workout takes a long time, so please be mindful of getting a fast warm-up in and staying on task.

III. Cool down

Mobility

Wednesday, 5/10

Wednesday, 5/10

I. Warm-up

Coach’s choice!

II. Lifting

Power Clean & Jerk for load:
15 minutes to establish 3 rep max power clean & jerk.

III. WOD

“Running with Grace”
3 RFT:
10 Clean & Jerks at weight from above
600m run

IV. Optional

Shoulder Press 5 x 5 @ 80%

Tuesday, 5/9

Tuesday, 5/9

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift
5 x 3 @ 82.5%

III. WOD

For time:
15 Push press (115/85)
15 Pull-ups
3 Hang power snatches (115/85)
12 Push press
12 Pull-ups
6 Hang power snatches
9 Push press
9 Pull-ups
9 Hang power snatches

IV. Optional

2-position snatch
Snatch from just above the knee, then from the floor. Focus on technique, not on weight.

Monday, 5/8

Monday, 5/8

Our winners from the Team Row Challenge last Friday. Christoph, Alex, Chris, and Harry rowed a cumulative 3174m in 10 min. They won a $20 gift card to Speedman Provisions (the CFSB store, hehe)!

I. Warm-up

Coach’s choice!

II. Lifting

Overhead squat for load – work to a heavy single.
8 x 1

III. WOD

50-40-30-20-10 reps for time of:
•Wall-ball shots, 20/14-lb. ball
•Box jumps, 24/20-in. box

IV. Optional

Flight training to 60: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.

Friday, 5/5

Friday, 5/5

Today, we say au revoir to the lovely Marie-Lee. She has been with the CFSB fam for the past few months, but it is time for her to travel back home to Quebec. Marie-Lee, you have been such a pleasure to have in the gym and part of our community. You will be greatly missed!

I. Warm-up

Part A.
10 minute team row challenge. Athletes will be randomly assigned to teams of 2 – 4. The teams will row in 250 m intervals for 10 minutes. The team with the most meters in 10 minutes gets a $20.00 gift card to the CFSB store.

Part B.
8 Rounds Tabata wall ball shots.

The purpose of this warm-up is to get the hips loose for the thrusters, and to practice getting a rebound out of the bottom. Both of these will help you in the thrusters.

II. WOD

For time:
21 Thrusters (95/65)
21 KB Swings (53/35)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

Thursday, 5/4

Thursday, 5/4

I. Warm-up

Coach’s choice!

II. Lifting

2 Position Snatch (knee, floor)
Snatch from just above the knee, then from the floor.
15 minutes to work up to max for the day.

III. WOD

AMRAP 12
12 Toes to bar
9 Power Snatches @ 80% of two position snatch
6 Push presses

IV. Optional

Flight training to 60: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.

Wednesday, 5/3

Wednesday, 5/3

I. Warm-up

Coach’s choice!

II. Lifting

Front squat
5 x 5 @ 80%

III. WOD

AMRAP 14
Max unbroken hang squat cleans (155/105)
10 Burpees
400m Run

Your score is the your total hang squat cleans. Every time you break your hang squat cleans you have to do 10 burpees and a 400 meter run.

IV. Optional

Row 5k

Tuesday, 5/2

Tuesday, 5/2

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift
5 x 5 @ 80%

III. WOD

“JT”
21-15-9 reps of:
• Handstand push-ups
• Ring dips
• Push-ups

IV. Optional

Max calories on Assault Bike in 0:45. Record each calorie as a rep.