WOD – 15 Feburary

Saturday 15 February 2014:

SCHEDULED CLASSES RUN 9-12; OPEN GYM FROM 12-1 ONLY

Warm-up:  PVCs, sandbag cleans, ball slams, runner’s stretch, KB swings

Strength:  Make up lifts missed during week, as necessary; spend 10 minutes completing Burgener warm-up (x2); remaining time spend working the “clean start” (view – http://www.youtube.com/w/atch?v=KbiMOB124es)

Assistance:  In strength / wod.

WOD (EMOM, set clock for 10 seconds after each min for transition):

·   Odd = max calorie row
·   Even = max KB swings (2.0/1.5)

Continue this format until you have completed at least 120 calories of rowing and at least 80 KB swings.

Cashout = 25 HSPUs

 

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WOD – 14 Feburary

Friday 14 February 2014:

Warm-up (5 mins):  PVCs, crab stretch, sandbag shoulder-to-overhead, goblet squats, bar hangs

Strength (15-20 mins, incl assistance):  Deadlift –  complete either 3 sets of 6-8 -OR- 4 sets of 5-6, working to failure on the last set (Cycle 2, Week 2 on Prilepin sheets)

Assistance:  2 x 10 Pendlay rows

WOD (AMRAP20 – Cindy’s Older Sister)

·   5 CTB pull-ups

·   10 push-ups

·   15 wall balls (20/14)

Striking WOD and ON-RAMP (5:30pm class only)

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

Striking Skill Work (mandatory):  5 minutes of shadow boxing

WOD (Fighting Cindy – 10 rounds)

·   One round of Cindy

·   8 combinations (2-3-6) to focus mitt

Both athletes complete wod one followed by…

WOD2 (5 minutes on heavy bag)

·      Alternate kicking every 15 seconds

·      Athlete1 kicks for 15 secs; Athlete2 kicks 15 secs; etc

Do not complete both the regular and striking wods

 

 

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WOD – 13 Feburary

Thursday 13 February 2014:

Warm-up (5 mins):  PVCs, push-ups, KB swings, wall balls, Russian baby maker

Strength (15-20 mins, incl assistance):  Bench press – complete either 3 sets of 6-8 -OR- 4 sets of 5-6, working to failure on the last set (Cycle 2, Week 2 on Prilepin sheets)

Assistance:  3 x 10 of close grip bench, increase weight each set

WOD (5 rounds for time)

·   5 snatches (95/65)
·   7 box jumps (24/20)

·   9 TTB

Games athletes – snatch weight of 115-135(M) / 75-95(F) and box jumps at 30(M) / 24 (F)

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 – 12 February

Wednesday 12 February 2014:

Core WOD and GOAT work

Team WOD (in teams of 2, for time, cap = 20 minutes; plan heats as needed)

·      Calorie row = 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.

Striking WOD (6:30pm class only; follows CORE WOD and GOAT work)

Complete CORE WOD; GOAT work is shadow boxing

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

WOD1 (4 rounds)

·      20 double-unders

·      15 4-count mountain climbers

·      10 combinations to focus mitt (1-2-3-4-5-6)

Both athletes complete wod one followed by…

WOD2 (5 minutes on heavy bag)

·      Alternate throwing hooks every 15 seconds

·      Athlete1 throws left hook for 15 secs; Athlete2 throws left hook for 15 secs; Athlete1 throws right hook for 15 secs; Athlete2 throws right hook for 15 secs; etc

 

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WOD – 11 February

Tuesday 11 February 2014:

Warm-up (5 mins):  PVCs, ab mats, sandbag squats, jump rope, Russian baby maker

Strength (12 mins, incl assistance):  Back squat – complete either 3 sets of 6-8 -OR- 4 sets of 5-6, working to failure on the last set (Cycle 2, Week 2 on Prilepin sheets)

Assistance:  In wod.

WOD (3 rounds; one minute at each station followed by one minute rest)

·   Front squats (95/65, from floor)
·   Wall-ball sit-ups (20/14)

·   Double-unders

·   Calorie row

WOD should run “wave” style in heat of no more than 8 athletes with everyone completing the wod in the order above. Set clock for 10 seconds between one-minute rounds for transition.

 

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WOD – 10 February

Monday 10 February 2014:

Warm-up (5 mins):  PVCs, push-ups, sandbag ground-to-overhead, air squats, ball slams

Strength (12 mins, incl assistance):  Strict press – complete either 3 sets of 6-8 -OR- 4 sets of 5-6, working to failure on the last set (Cycle 2, Week 2 on Prilepin sheets)

Assistance:  In wod.

Benchmark WOD2a (“Grace”, for time, cap = 4 minutes):

·   30 ground-to-overhead (135/95; scale to finish under cap)

Benchmark WOD2b (CFW Burpee Efficiency):

·   3 minutes max burpees, 3 minutes rest
·   2 minutes max burpees, 2 minutes rest

·   1 minute max burpees

·   Can be grouped in teams of two depending on space – one works while other rests.

The goal is obviously to do as many burpees as possible. However, as a measure of “efficiency”, your total from the three minute round should be close to your total from your two minute and one minute rounds combined. Compare to 13-January. This wod will repeat in March.

 

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WOD – 8 February

Saturday 8 February 2014:

SCHEDULED CLASSES RUN 9-12; OPEN GYM FROM 12-1 ONLY; O-LIFT SEMINAR FROM 1-2

Warm-up:  PVCs, air squats, push-ups, ball slams, sandbag cleans

Strength:  Make up lifts missed during week, as necessary; spend 10 minutes completing Burgener warm-up (x2) and working on the snatch balance

Assistance:  In strength / wod.

WOD (for time)

·   1-2-3-4-5 snatches (95/65)

·   5-4-3-2-1 overhead squats (95/65)

Immediately followed by 5 rounds of:

·   10 burpees

·   10 pull-ups

Games athletes = increase eight in WOD1; use 12-12 rep scheme in WOD2

 

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WOD – 7 February

Friday 7 February 2014:

Warm-up (5 mins):  PVCs, downward dog, foam roll back, goblet squats, jump rope

Strength (15 mins, incl assistance):  Deadlift – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 2, Week 1 on Prilepin sheets)

Assistance:  3 x 8-10 good mornings

WOD1 (5 minutes):

·   Complete two hang power cleans every 30 seconds for 5 minutes – 20 total reps. Target 50%-60% of your one rep max power clean.

 Two minutes rest to clean-up / set-up

 WOD2 (3 rounds for time)

·   20 wall balls (20/14)

·   40 double-unders

·   20 wall ball sit-ups (20/14)

 Games athletes = increase rep scheme to 25-50-25

Striking WOD and ON-RAMP (5:30pm class only)

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

Striking Skill Work (mandatory):  5 minutes of shadow boxing

WOD (5 rounds – 90 seconds on / 30 seconds rest)

·   3 hang cleans (95/65)

·   5 push-ups

·   7 combinations

 

R1 = 1-2; R2 = 1-2-3-4; R3 = 1-2-3-4-5-6; R4 = 1-2-3-4-5-6; R5 = 1-2-3-4, step back, kick

(first four rounds to focus mitt; last round to heavy bag)

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