Weekly WODs

Week of Monday, July 16, 2018 to Sunday, July 22, 2018

2018 CFW Class Program Summer Week 2
 
Monday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Bike for 45 seconds
2: 10 KB Swings
3: 30 Second Sky Reach Each Side
4: Single Arm KB DL (8 Each Side)
 
5 Minute Stretch/Prep (Coaches Choice)
 
Oly: (25 Minutes)
Back Squat or OH Squat:
5@65%
4@68%
3@73%
5@68%
4@73%
3@78%
 
Metcon: (15 Minutes)
12 Minute AMRAP:
50 DU’s (singles)
10 HSPU (Seated strict press)
5 Deadlifts (255/165, 225/135, 185/115)
 
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: 5x7@75% Strict Press
Running: 4 Sets of 800 Meter Run at 80% of mile pace, rest 90 seconds between sets.
 

Tuesday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Row for 45 seconds
2: 8-12 Push ups
3: Banded Lat Stretch (30 seconds each arm)
4: 10-12 Box Jumps (Step Down)
 
5 Minute Stretch/Prep (Coaches Choice)
 
Tabata: (Stability, Core, Gymnastics) 17-19 Minutes
Tabata Alternating KB Snatch (55/35, 45/25, 35/15)
Rest 3 minutes
Tabata Burpees
 
Metcon: (24 Minutes)
4 Sets:
16/12 Calorie Row
16 Single Arm DB Push Press (8 each arm) 50/35, 40/25, 30/15
16 Pull ups (Ring Rows)
Rest 1 Minute
*Score is total time including rest
 
AC Option:
20 Minute AMRAP:
50/42 Calorie Bike
30 Sit ups
800 Meter Run
50 Lateral Jumps over paralette
 
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: Bike for 45 seconds
2: 10 Push Press (Empty Barbell)
3: 15 Reps Klokov Front Rack Stretch (https://youtu.be/9jL3FH22uP0)
4: 10-12 Good Mornings (Empty Barbell)
 
5 Minute Stretch/Prep (Coaches Choice)
 
Oly: (20 Minutes)
Spend 15 Minutes finding a heavy complex…
Power Clean + Squat Clean + Two Front Squats + Split Jerk
(Try and hold on to the bar for the whole complex)
 
Metcon: (20 Minutes)
For Time:
3 Rounds:
12 Power Snatch (75/55, 55/35)
12 OH Squats
3 Rope Climbs
*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: 5x7 @ 75% Deadlift
Running: Test 6 Sets of 200 Meter run at 90% of 800 meter pace, rest 60 seconds between sets.
 

Thursday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Row for 45 seconds
2: 10 KB DL’s
3: 8-12 Bar Kips
4: Banded Lat Stretch (30 seconds each side)
 
5 Minute Stretch/Prep (Coaches Choice)
 
Unique Movement: Single arm KB clean and Jerks (20 Minutes)
6-8 Minutes of Instruction on Single arm KB Clean and Jerk: https://youtu.be/bNwMVXuF8C0
5 Sets of 6-8 reps each arm with building weight.
 
Metcon: (25 Minutes with instruction and completion)
 
Teams of 2:
For Time: The Batman
The "Batman" Hero WOD is dedicated to Sergeant Andrew Joseph Doiron, who, on Friday, March 6, 2015, was killed in action while serving on Operation Impact in Iraq at the age of 31 (born May 3, 1983). 

In 2002, Andrew entered the Canadian Forces and joined 3rd Battalion Princess Patricia’s Canadian Light Infantry (PPCLI) in 2003. In 2006, he applied and was selected into the Canadian Special Operations Regiment. Andrew has served three tours in Afghanistan, one tour in Africa, and was currently deployed in Iraq as a Special Operator.
 
For Time: Teams of two (task completion)
Buy in: 100 Air Squats
50-40-30-20-10
Box Jumps (24/20)
Wall Balls (20/14)
KB Swings (55/35)
200 Meter Run (After each set)
 
Solo Option:
For Time:
Buy in: 100 Air Squats
30-20-10
Box Jumps (24/20)
Wall Balls (20/14)
KB Swings (55/35)
200 Meter Run (After each set)
 
28 Minute CAP
 
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…
Snatch - 90% x 6 x 1
Clean & jerk - 90% x 6 x 1
Front squat - 80% x 5 x 4
GHD Hip extensions – 3 sets of 15-20 reps with weight
Rest 2-3 Minutes between sets
 

Friday:
Warm Up (13 Minutes)
8 Minute EMOM Warm up
1: Bike or Row for 45 seconds
2: 10 DB Clean and Jerks (Hang)
3: Couch Stretch (One Round Each Leg)
4: 8-12 Ring Rows
 
5 Minute Stretch/Prep (Coaches Choice)
 
Gymnastics or Bar Cycling: (25 Minutes)
Barbell Cycling: Hang Squat Cleans
 
Gymnastics:
Bar Muscle Up progression:
Advanced: 5 Sets; 3-7 bar muscle ups, rest 90 seconds between sets
Intermediate: 5 Sets; 1-2 Bar or jumping bar muscle up: (https://youtu.be/bA8IeIhEWEs) , 5 bar dips, 90 seconds rest between sets
Beginner: 2 Sets: 10 Bar Kips, 5 Bar Kip Hip Pulls, 3-5 Banded MU transitions: https://youtu.be/-CicWPal3EM (Have athletes pair up, and spend most of your time coaching this movement).
 
 
Metcon: (20 Minutes)
For Time:
50/42 Calorie Bike
40 T2B (Kick ups, Knee ups)
30 Thrusters (115/75, 95/65, 75/55)
*15 Minute CAP