Weekly WODs

Week of Monday, May 21, 2018 to Saturday, May 26, 2018

2018 CFW Class Program Spring Week 8
 
 
Monday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Bike for 45 seconds
2: Empty Barbell Complex (5 Front Squat, 5 Hang Power Cleans, 5 Push Press)
3: 15 Reps Klokov Front Rack Stretch (https://youtu.be/9jL3FH22uP0)
4: 30 Seconds of banded lat stretch each arm
 
5 Minute Stretch/Prep (Coaches Choice)
 
 
Oly: (25 Minutes)
Pause Front Squats (2 Second Pause)
3@77%
2@82%
1@87%
3@82%
2@87%
1@93%
*2-3 Minutes Rest between sets
 
Metcon: (15 Minutes)
For Time:
3 Rounds
10 Hang Power Cleans (135/95, 115/75, 95/65)
8 Shoulder to OH
6 Front Rack Lunges
Then immediately….
800 Meter run
 
ROM: 2-Minute Pigeon Pose Each Side + 10 Seal Push Ups + 1-Minute Seal Pose + 2-Minutes Couch Stretch Each Side
 
Post Class Options:
Power: Bench Press 7x5@80%+5-10 lbs.
Running:
5 Sets:
Hill sprint, walk back recovery (Canyon Creek Hill)

 
Tuesday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Row for 45 seconds
2: 8-12 KB Swings
3: Banded Lat Stretch (30 seconds each arm)
4: 12-15 Push ups
 
5 Minute Stretch/Prep (Coaches Choice)
Hip Flow
 
 
Tabata: (Stability, Core, Gymnastics) 17-19 Minutes
Tabata Bear Crawl (walking speed)
-REST TWO MINUTES-
Tabata Russian Twists: https://youtu.be/pz1H4uhLMJ0
 
Metcon: (28 Minutes)
1 Minute on, 30 seconds off until reps are complete…
4 Rounds:
12 Burpee Box Jump Overs (24/20, 20/12)
16 Alternating DB Snatch (50/35, 40/25, 30/15)
15 Air Squats
22 Minute CAP or 15 Rds. Of 90 second intervals
 
AC Option:
12 Sets:
250 Meter Row
45 Second Rest
 
ROM: Pigeon Pose 2 Minutes Each Side + Box Thoracic Stretch 3 Minutes
 
Gymnastics Class: This is not part of the regular class…
3 Rounds NFT:
60 Second Farmers Hold (55/35)
20 Hollow Rocks
15 Hip Extensions on GHD
 
3 Rounds NFT:
5 Wall Walks
20 Shoulder Taps Facing the Wall (Scale to shoulder leans)
6 Box walk arounds (3 each way): https://youtu.be/k0jLK_b6Lt0
 
12 Minute EMOM:
1: 10 Seated Strict Press (pick a weight that is challenging to finish each round)
2: 10 Ring Push-ups (Paralette Push-ups, Regular Push-ups)
3: 5 Full Shoot Throughs: https://youtu.be/B0kKQs-G6Lc

 
Wednesday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Row for 45 seconds
2: 10 Push Press (Empty Barbell)
3: 30 seconds thoracic spine extension:  https://youtu.be/dGfR-qD7V-Y
4: 8-10 Kang Squats: https://youtu.be/C6kQRA3pEws
 
5 Minute Stretch/Prep (Coaches Choice)
 
Oly: (17 Minutes) -7 Minute warm up to weight
Push Press
Every Minute on the minute for 12 Minutes:
1: 3 Push Press
2: 2 Push Press
3: 1 Push Press
Use 70-80% for all lifts based on feel. If you want to add a few pounds later in the EMOM that’s OK.
 
Metcon: (20 Minutes) 
For Time:
50 Calorie Row
40 C2B (Pull ups, Ring Rows)
30 HSPU (one ab mat scale, Seated Strict Press)
20 KB Swings (70/55, 55/35, 45/25) *American Swings
10 Bar Muscle Ups (Burpee C2B, Burpee Pull Ups, Burpee Ring Row)
16 Minute CAP
 
ROM:
1 Min Shoulder Box Stretch
1 Min Downward Dog
1 Min Dragon Each Side
10 Seal Pushups w/ 30 sec Seal Pose Hold
 
Post Class Options:
Power: Deadlift 7x5@80%+5-10 lbs.
Running: 4 Sets:
600 meter run, recovery bike for 1 minute

 
Thursday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Run for 45 seconds (inside the gym)
2: 8-10 RDL’s Empty Barbell
3: 10 Bar Kips
4: 30 Seconds Air Squats
 
5 Minute Stretch/Prep (Coaches Choice)
 
 
Unique Movement: Peg Board/Rope Climbs (20 Minutes)
 
Rope Climbs: If athletes would rather work on rope climbs then they’re free to do that once you break up from the instruction. Really work with the athletes on this!
 
Metcon: (25 Minutes with instruction and completion)
 
Teams of 2: Task Completion
20 Minute AMRAP
40/32 Cal Bike
40 V-Ups (Tuck ups)
40 Wall Balls (20/14, 14/10)
60 Lunges (No weight)
*Split however you’d like. One athlete working at a time on movements.
 
Solo Option:
20 Minute AMRAP
20/14 Cal Bike
20 V-Ups (Tuck ups)
20 Wall Balls (20/14, 14/10)
30 Lunges (No weight)
 
ROM: 1-Minute Seal Pose + 1-Minute Single Leg Forward Fold + 2 Minutes Standing Straddle + 2-Minutes Pigeon Pose
 
Oly Class: This is not part of the regular class…
Overhead squat – work to a heavy double
Snatch - 85% x 3 x 1
Clean & jerk - 85% x 3 x 1
Jerk dip squat - 110% (of jerk) x 2 x 5
3 Sets of Max Sorenson Hold: https://youtu.be/THsDCzaod3M
*2-3 Minutes between sets

 
Friday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Bike or Row for 45 seconds
2: 10 empty barbell RDL’s
3: Couch Stretch (One Round Each Leg)
4: 8 Single arm ring rows each side
 
5 Minute Stretch/Prep (Coaches Choice)
 
Gymnastics or Bar Cycling: (25 Minutes)
Barbell Cycling: Clean and Jerk (Repeat)
https://youtu.be/DWYQkwHXQ2g - Watch this video on using stored energy from your clean to move into your jerk.
https://youtu.be/HHMFJU5zbi0 - Watch this video on how to return the bar to the ground and cycle better.
 Work 5 sets of 5 reps, 1-2 minutes rest between sets. This is NOT building to a 5-rep max, this is light bar cycling work.
 
Gymnastics:
Pull up Progressions:
Advanced: Max set of strict pull ups (70%, 60%, 50%, 70%, 60%, 50%) 6 sets total. Then complete a max set with no weight. *All percentages off max weighted pull up. If their max weighted pull up is less than 15 pounds, then they need to do 6 sets weightless. 2-3 minutes rest between sets.
Intermediate: 8 Sets of one 10-second negative. One max set of strict pull ups. (30-60 second rest between reps)
Beginner: 5 Sets of 5 negatives (3-5 second descent), rest 1 minute between sets. 6 Sets of 5 DB Rows *Each arm (2 second pause at top) Rest 1-2 Minutes between sets.
 
Metcon: (20 Minutes)
For Time:
200 DU’s (Scale: 150 Singles and 30 Later jumps over barbell)
12 Clean and Jerks (185/125, 165/105, 145/85)