WOD – 24 September

Saturday 24 September 2016:

Trainer led warm-up and assistance (10 minutes) – Focus is shoulder mobility and will include a review of Burgener warm-up and snatch balance using empty barbell

Strength (20 minutes): Olympic lifting; complete the following complex every 90 seconds for 10 rounds:

  •      Hang clean pull + hang clean + hang squat clean + jerk
  •      Increase weight across sets as grip allows

WOD (“Donna”, for time)

  •       100 push-ups
  •       50 wall balls (20/14)
  •       100 sit-ups
  •       50 cleans (any, 115/75)
  •       Complete 10 double-unders at the top of every minute

 

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WOD – 23 September

Friday 23 September 2016:

Trainer led warm-up and assistance – 10 minutes: Review of clean progressions.

Strength (15-20 minutes): Back/front squat

  •      Set of 10 back squats and 5 front squats using 35% of 1RM back squat (tempo = 1212)
  •      Set of 5 back squats and 3 front squats using 50% of 1RM back squat (tempo = 1212)
  •      Set of 3 back squats and 1 front squats using 65% of 1RM back squat (tempo = 1212)
  •       Modified 20 squat program – Using 50% of your 1RM back squat, complete max front squats (with appropriate adjustment based on prior session results). Upon failure, rack the bar and complete the balance of the 20 reps using back squats with no rest between front squats and back squats

GOAT work (10 minutes) – options are mobility or double-unders

WOD (“Jackie”, for time with a cap of 12 minutes)

  •      1,000m row
  •      50 thrusters (45 pounds for all athletes)
  •      30 pull-ups

 

For large classes, run in heats with second heat starting at the 8:00 minute mark. Scale to finish under the time cap.

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WOD – 22 September

Thursday 22 September 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •       Bench press (2 x 10 at 45% of 1RM)
  •   Bench press strip set – 8 reps at 75% immediately followed by 8 reps at 60% immediately followed by 8 reps at 40% immediately followed by max unbroken push-ups

WOD (5 rounds for time)

  •   5 snatches (any, 95/65)
    ·   7 box jumps (24/20)
  •   9 TTB

 

Comp athletes – increase weight and box jump height as desired

 

Cashout (as a group, not against clock above): Conga line rope ascents. For five minutes in teams of  no less than 4. Athlete1 completes one ascent, moves to the end of the line, followed by Athlete2, etc. Scale = 2 mini-ascents starting with back on the ground while maintaining a rigid posture both up and down.

 

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WOD – 21 September

Wednesday 21 September 2016:

Trainer led warm-up and assistance – 10 minutes, including 2 sets of 10 good mornings

Strength (15 minutes) – Prison deadlift

  •      4 x 10 using 35% – 45% of your 1RM deadlift

WOD1 (5 minutes):

  •   Complete two “reps” of the following barbell complex every 30 seconds for 5 minutes – 20 total reps
  •   Deadlift using a clean grip, hang power clean, strict press, returning to ground using a controlled motion to the ground (ie, no dropping weight at any point)

 

Five minutes rest to clean-up / set-up / transition

 

WOD2 (for time, cap = 10 mins)

  •      10-9-8-7-6-5-4-3-2-1 KB swings (1.5/1.0)
  •      10-9-8-7-6-5-4-3-2-1 wall balls (20/14)
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WOD – 20 September

Tuesday 20 September 2016:

Trainer led warm-up and assistance – 10 minutes

Strength: Gym-Nasty (Every four minutes for four rounds – 16 minutes)

  •      Complete 400m run + 12 CTB pull-ups
  •      Balance of the four minutes is rest (reduce running distance or reps if you can’t finish by 3:00)

Team WOD (in teams of 2, for time, cap = 20 minutes)

  •      Calorie row or bike = 100/80/60/40/20
  •      Burpees = 75/60/45/30/15

 

Both athletes may work at the same time; partition as desired. You must finish each couplet before moving on to the next. For example, you must complete both 100 cal row and 75 burpees before moving to the 80 calorie row and 60 burpees, etc.

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WOD – 19 September

Monday 19 September 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back/front squat

  •      Set of 10 back squats and 5 front squats using 35% of 1RM back squat (tempo = 1212)
  •      Set of 5 back squats and 3 front squats using 50% of 1RM back squat (tempo = 1212)
  •      Set of 3 back squats and 1 front squats using 65% of 1RM back squat (tempo = 1212)
  •       Modified 20 squat program – Using 50% of your 1RM back squat, complete max front squats (with appropriate adjustment based on prior session results). Upon failure, rack the bar and complete the balance of the 20 reps using back squats with no rest between front squats and back squats

WOD (for time, cap as needed)

  •      9-8-7-6-5-4-3-2-1 HSPUs; scale is seated DB press or x2 push-ups
  •      9-8-7-6-5-4-3-2-1 front squats (95/65); scale is x3 air squats
  •      Comp athletes increase to 10-to-1 and increase squat weight

 

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WOD 17 September

Saturday 17 September 2016:

Trainer led warm-up and assistance (10 minutes)

Strength (20 minutes): Deadlift

  •      Warm-up set of 10 using 45% of 1RM
  •      Warm-up set of 5 using 60%-65% of 1RM
  •       4 reps @ 75%, 3 reps @ 80%+, 2 reps @ 85%+, 1 rep @ 90%+
  •       Reps should be touch-and-go

WOD (“Dumbbell Fran”, for time)

  •       21-15-9 dumbbell thrusters (50/35)
  •       21-15-9 pull-ups

 

Cashout = team tire flips for balance of class

 

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WOD – 16 September

Friday 16 September 2016:

Trainer led warm-up and assistance – 10 minutes: Review of clean progressions.

Strength1 (20 mins):

  •       Hang/power clean (10-8-5-4-3-2-1) using 60%/70%/75%/80%/85%/90%/90%+
  •     Sets are done as a group every two minutes for the first four sets (10/8/5/4); every three minutes for the final three sets working your way to a heavy single (3/2/1)

Strength2 (8 minutes on a clock, work in pairs):

  •       Strict press (5-3-1+ at 65%-75%-85% of 1RM)
  •       Push press/jerk (5-3-1+) using same weight

Benchmark WOD (6 rounds for time):

  •      4 power cleans (185/115)
  •      8 bar-over-burpees

Cashout = Judson Hill Indian sprint as a group x 2. All athletes jog to the bottom of Judson. As a group Indian sprints to the top of Judson and back TWICE. Return to CFW as group.

 

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