WHEELS OF FIRE
Warm up: 400 m row/run, 10 pass thrus, 10 windmills; 4x 10 sit ups, 10 lunges, 20 singles Skill Focus: Foam rolling Calves, quads and psoas spend 1-2 min on each position Sprints 3 x 100, 2 x 200, 1 x 400 rest is the walk back For total time…
Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x 10 s hs hold, 10 ohs w/ pvc or light bar, 10 db snatches, 5 db presses Mobility: Burgener warm up Skill Focus: Power Snatch + OHS A few warm ups and then. . . Spend 15 min Power…
10:00 AMRAP of:
Warm Up: 25 jumping jacks, log rolls, 5 push-ups, basic dot drill x 10, 100-meter run Skill Focus: front squats WOD: 10:00 AMRAP of: 5 front squats 10 jump-over burpees 150-meter run Buy Out: running! 2x 40-yard dash 1x 40-yard dash 800-meter run as a class GAME!!
LAST PEEP STANDING
Warm up: Row 300 m; 2 x 12 jump squats, hs kick ups (alt legs), 1 x 12 leg swings for/back, lateral Mobility: shoulders/hips Skill Focus: Back Squat Warm up and build to. . . 80% 5 x 3 back squats @ 80% of your new 1 rm Level 3…
Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 5 mb high pull, 5 mb squat clean, 10 good mornings, 5 push ups, 5 low box jumps Mobility: Front rack/shoulder/positioning Skill Focus: Hang Power Clean / Clean – the difference Warm up with a few light sets of…
Warm Up: 10 squats, 10 leap frogs, 10 lunges, 15-second handstand hold against wall Skill: pull ups and toes to bar WOD: 12:00 AMRAP of: 8 push press 12 toes-to-bar 16 side hurdles Buy Out: rope climbs GAME!!
YOUR CHOICE. . .
. . . Competition Open Prep Wod or Exploring the Neighborhood [caption id="attachment_19455" align="aligncenter" width="600"] Yes, it was fun![/caption] [caption id="attachment_19456" align="aligncenter" width="600"] Lots of smiles. . .[/caption] [caption id="attachment_19457" align="aligncenter" width="600"] Nick in serious coaching mode[/caption]
Warm up: 400 m row/run; mobility; w/ a purple/red/blue band. . . 10 push ups, biceps curls, triceps ext, pull aparts, dislocates, shoulder retr, 10 face pulls Mobility: foam roll/lax ball (lats, posterior chain) Skill Focus: Close Grip Bench Press Warm up and build to a . . . 3RM…
Warm up: 400 m run/row; 15 squats, 10 db hang power snatches (5 ea), 5 chin ups Skill Focus: TGU focus is on form/technique Back squat: Warm up and build to 80% and then. . . 2 back squats EMOM for 10 min @80% of 1RM back sq 3 x 5…
Follow the Leader
Warm Up: follow the leader- each CF Kid will each have a chance to be the leader Skill: HSPU WOD: Last Man Standing 1st minute: 1 burpee, 1 squat 2nd minute: 2 burpee, 2 squats Keep going until last CF Kids is left Buy Out: handstand walk GAME!!