Weekly WODs

Week of Monday, January 21, 2019 to Sunday, January 27, 2019

CFW Class Programming
 
Monday January 21, 2019
Warm Up
2-4-6-8-10
Bike/Row/Ski Calories
Air Squats
Burpees
 
Coaches Prep
Coaches Review Lacrosse Ball Foot Rollout, Foam Rolling Techniques, Banded Overhead Distraction Work
 
CFW Baseline Bench Mark
Performance (Must be able to do multiple bodyweight deadlifts, Pull-ups, Push-ups)
3 Rounds
500 M Row
20 Bodyweight Deadlift
30 Pull Ups
40 Push Ups
50 Air Squats
Rest 5 Minutes
Work must be straight through
 
RX (Must be able to do multiple bodyweight deadlifts, Pull-ups, Push-ups)
3 Rounds
500 M ROW
10 BW Deadlifts
20 Pull Ups
30 Push Ups
40 Air Squats
Rest 5 Minutes
Work maybe be portioned however the athlete would like
 
Scaled
3 Rounds
400 M Row
5 ½ BW Deadlifts
10 Jumping Pull Ups (6” Under the Bar)
15 Hand Release Push Ups
20 Air Squats
Rest 5 Minutes
Work maybe be portioned however the athlete would like
 
Beginner “Baseline” For Time:
500 M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Ring Rows
 
Optional and OLY
Pause Back Squat: 3x5 @60%, 3x5 @65%
 
Midline: Accumulate 100 Hollow Rocks + 100 Flutter Kicks + 5 Minute Weighted Forearm Plank
 
ROM: 1 Minute Box Shoulder Stretch + 1 Minute Door Stretch Each Side + 2 Minute Standing Straddle + 1 Minute Downward Dog + 2 Minutes Door Stretch Again
 

Tuesday
Warm Up EMOM 8
  1. Bike/Row/Run/Ski
  2. Spider Walk
  3. Samsun Lunge
  4. Banded Shoulder Symmetry
 
Coaches Prep
 
Skills: Auxiliary Work
5 Rounds Not For Time
10-15 GHD Hip Extensions
Rest 15 Seconds
5 Single Arm DBELL Strict Upright Row Each Side
Rest 30 Seconds
5-10 Barbell Hip Thrusts 75/55, 65/45, barbell
Rest 15 Seconds
Max L-Sit (Performance) or Variations or 30 Second Hollow Hold
Rest 30 Seconds
 
WOD Primer: Athletes should do 2-3 sprints on the bike for 10 seconds and then 3 reps of their Box Jump version Resting 1:1
 
Performance WOD
10 Rounds Max (Anaerobic)
10/8-Calorie Bike
5 Burpee Box Jump Overs 24/20
Rest 1 Minute
Round 1 is a baseline.  The athlete’s workout is done if/when the time of a round declines more than 10 seconds
RX WOD
8 Rounds Max (Anaerobic)
10/8-Calorie Bike
5 Box Jump Overs 24/20
Rest 1 Minute
Round 1 is a baseline.  The athlete’s workout is done if/when the time of a round declines more than 10 seconds
 
Scaled/Beginner
8 Rounds
8/6 Calorie Row (Sustained Pace)
6 Step Ups 20”
Rest 1 Minute
 
ROM: 1 Minute Lacrosse Ball Foot Rollout + 2 Minutes Pigeon Pose Each Side + 2 Minute Couch Stretch Each Side + 3 Minutes Banded Overhead Distraction Work
 

Wednesday
Warm Up
2-4-6-8-10 Reps of…
Row/Bike/Ski/Run
Barbell Thrusters
Hollow Rocks
 
Coaches Prep
 
Skills: Dead Lift and Strict Press
All percentages are based off of 90% of your 1 Rep Max
Warm Up Sets: 10/8/6/5
Working Sets: 3@70%, 3@80%, and 3+@90%
 
WOD: AMRAP 12 (Sustained Pace) Performance
10 Walking Lunges Front Rack DBELL 50/35 KBELL 45/25
50 Double Unders
10 T2B
 
AMRAP 12 (Sustained) RX/Scaled/Beginner
20 Walking Lunges DBELL or KBELL 35/20 or No Weight
30 Singles
10 Sit Ups
 
OLY Week 2 Block Pull Cycle
  1. Squat Therapy + 50 Theraband Side Steps + 50 Barbell Good Mornings
  2. 3 Sets: 8-12 GHDSU + 5 Single Arm Upright DBELL Row + 5 Single Arm Lateral DBELL Raises Each Side
  3. Snatch Pull + Snatch 5 Sets of 2+2 @70% JUST ABOVE THE KNEE
  4. Clean Pull + Clean 5 Sets of 2+2 @70% JUST ABOVE THE KNEE
  5. 5x5 Ring/Bar/Parl. Dips
 
Gymnastics
4 Sets of: Rest as needed between movements
  1. Blocked Push Up or Strict HSPU x6
  2. Tripod Work 15 Seconds in Tripod
  3. Hinge Touch x10 + Hinge Touch Squat Hinge Stand (Russian Baby Maker) x10
  4. Burpee with Feet Together x10
 
Advanced Muscle Up Progression
3 Sets of 10 Ring Swings + 10 Box Hip Thrusters + Banded Transition Drills
 
ROM: 1 Minute Single Leg Forward Fold + 2 Minutes Seated Saddle + 3 Minute Standing Straddle + 4 Minutes Box Shoulder Stretch
 

Thursday
Warm UP EMOM 8
  1. Run/Row/Bike/Ski
  2. Later Step overs
  3. Leg Swings 30 Seconds Each Way
  4. Reverse Snow Angels
 
Coaches Prep
 
WOD: Every 5 Minutes for 30 Minutes (6 Sets)
Performance
250 M Run or Row
6 Strict HSPU
14/10-Calorie Assault Bike
10 Alternating Pistols
250 M Row or Run
 
RX Every 5 Minutes for 30 Minutes (6 Sets)
200 M Run or 250 M Row
6 Strict HSPU (1 Matt or Box Variation)
12/8-Calorie Assault Bike
10 Alternating Pistols
200 M Run or 250 M Row
 
Scaled/Beginners Every 10 Minutes for 30 Minutes (3 Sets)
250 M Row or 200 M Run
10 Push Ups
15/12-Calorie Assault Bike
25 Goblet Squats
250 M Row or 200 M Run
 
Posterior Chain: 4x10-15 GHD Hip Extensions + 50 Theraband Side Steps
ROM: 10 Seal Push Ups + 1 Minute Cat-Cow + 3 Minutes Sumo Squat Hold + 3 Minutes Downward Dog
 

Friday
Warm Up
5-10-15 reps of
Calorie Row/Bike
Air Squat
Russian KBELL Swings
 
Coach Prep
 
Skills: Pause Front or Back Squat
9 Total Minutes
EMOM 2
3 Reps @70%
Rest 1 Minute
EMOM 2
3 Reps @80%
Rest 1 Minute
1 Minute for 2 Reps @85%
Rest 1 Minute
1 Minute for 2 Reps @90%
 
WOD: OPEN WOD 15.5
20-Minute Cap
27-21-15-9 Reps of…
Calorie Row
Thrusters 95/65, 75/45, 45/15 (Sustained Pacing)
 
Cool Down: 3-5 Minutes Bike
 
Gymnastics
4 Sets of: Rest as needed between movements
  1. Blocked Push Up or Strict HSPU x8
  2. Tripod Work 15-20 Seconds in Tripod
  3. Hinge Touch x12 + Hinge Touch Squat Hinge Stand (Russian Baby Maker) x12
  4. Burpee with Feet Together x12
 
Advanced Muscle Up Progression
3 Sets of 10 Ring Swings + 10 Box Hip Thrusters + Banded Transition Drills
 
OLY
  1. Squat Therapy + 50 Theraband Side Steps + 3 Minutes Couch Stretch Each Side
  2. Class Squats
  3. Jerk: 3@65%, 3@75%, 2x2@80%, 2@85% (Singles are okay here)
  4. Muscle Snatch 5x5 @about 40%
  5. High Box Jumps Find a Max
 
Reflection/ROM: 2-3 Minutes of 4-Count Breathing + 15 Minutes of ROM