Feb
21

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Feb
18

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Feb
18

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1. Mobility

– CFA Warm-up Protocol

2. Class warm-up

– 1 minute per side of:

– Pec stretch w/band
– Front Rack stretch w/PVC
– Wrist stretch on the floor w/fingers pointed towards you

Then

– 20x Scorpions
– 10x Caterpillars

3. Core

-2 minutes total of weighted plank 45/25#
*plate on lower-back, NOT upper-back

4. WOD

10-1 Hang Power Cleans 185-115# -/+
*choose a load that’ll allow 2-3 reps

1-10 Box Jumps 30/24#

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Feb
16

push press week 1

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1. MOB

– Foam roll 10 minutes

2. Class warm-up

1 minute per side of:

– Hamstrings
– Samson
– Spider
– Pigeon
– Couch

3.) Strength

Push Press Week 1

– 10x @55%
– 8x @65%
– 6x @70%
– 20x @60%

4.) WOD

EMOM x14

Even min:
20 DUBS/40 Singles
Max Push-ups

Odd min:
Rest

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Feb
16

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1. Mobility

– CFA Warm-up Protocol

2. Class Warm-up

– Barbell Complex 1:

– Deadlift, Hang Power Clean, Front Squat, Press, Thruster

3. Core

– 5 sets for Max time of:

– Hollow Holds

4.) WOD

– AMRAP 20: Teams of 2
– 20 Calorie Row
– 20 Sit-Ups
– 20 Wallballs (20/14)
*Each round add 10 reps to each movement
*Share reps anyway you see fit

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Feb
14

The calm before the storm.

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1.)Mobility

– Foam roll 10 minutes
– Quads
– Calves
Then 2 minutes
– Lat stretch w/band

2.)Class warm-up

– 3 rounds:

– 10 Ring Rows
– 10 Dips
– 10 Shoulder Presses w/dumbbells 20-45#

3.) Strength
5×4 Deadlift

– no percentages – just go with the feel.. Last 5 reps should be heavy.

4.) WOD

– 10x Sprints
– 50x KBS 70/45 (Russian)

– 8x Sprints
– 40x KBS

– 6x Sprints
– 30x KBS

– 4x Sprints
– 20x KBS

– 2x Sprints
– 10x KBS

* Sprints are from wall to door.

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Feb
13

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1.) Mobility

– CFA Warm-up Protocol

2.) Class warm-up

– Coach leads

– Burgener Warm-up w/PVC

3.) Core Work

8 rounds Tabata of

– Knee tucks on parallettes

4.) WOD

– 30 Wall Ball 24/20″
– 30 Power Snatches 75/55# -/+

– 20 Wall Ball
– 20 Power Snatches

– 10 Wall Ball
– 10 Power Snatches

– Buy out 500m row

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1.) Mobility

– 1-2 minutes per side

– Hamstring Floss w/band
– Couch stretch w/band
– Front rack/tricep stretch w/band

2.) Class warm-up

– CFA Barbell prep # 1

– Coach leads first 5 reps, then 5 reps on your own.

1. Deadlift
2. Hang Power Clean
3. Front Squat
4. Strict Press
5. Thrusters

3.) WOD prep

– Work up to a heavy 1 rep power clean (no jumping jack!)

4.) WOD

– 5 rounds, with 1 minute rest between rounds.

3 minute AMRAP of:

– 5 UNBROKEN Power Cleans 185/135# -/+
– 4 Box Jumps 24/20″
– 3 Burpees

partial rounds do not count.

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Feb
11

Bench Press 5×5 @ 75%

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1.) Mobility

– 1-2 minutes per/side

– Lat stretch w/band
– Pec Stretch w/band

2.) Class warm-up

– Shoulder pass-throughs
– PVC Tricep Stretch
– OHS w/PVC

3.) Strength

– Bench Press (close-grip)
– 5×5 all sets at 75% of your 1RM
*2-3 minute rest between sets

4.) WOD

3 rounds not for time: (work on quality)

– 500m row
– 10 Strict Pull-ups (any grip you choose)
– 50 Double Unders/20 Double Under Attempts or 50 Singles
– 20 GHD Sit-ups

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