Friday
Are you a Fanatic? Watch the video to learn more! Review rowing tech P1-4. WOD: Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on. Done. Perform each set at just short of maximal effort. Post distances for each time frame.
Are you a Fanatic? Watch the video to learn more! Review rowing tech P1-4. WOD: Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on. Done. Perform each set at just short of maximal effort. Post distances for each time frame.
“A Beautiful Thing” By Lisa Long Skill: Row P1-4. – WOD: P1. 10 min max watt power test. within 3-5 pulls perform highest watts on rower with damper setting on 8-10. rest as needed between efforts. 6-8 total attempts within 10 min. P2. Muscle up skill work 12-15min. 1. Static bar/ring hold. 3 x 10 sec. 2.
This 6 weeks will have more an emphasis on CFE programming. Most CFE cycles last 12 weeks, but Im still going to follow the 6 week as we have been to keep it consistent. To learn more about CFE programming and philosophies go HERE. You will see the regular WOD posted daily + 3 days a week you
6 Week programming Aug.5- Sept.15 Read More »
So, you’re sick of your life of silent mediocrity and you’re ready to make a change. You’re ready to sacrifice and work and get results. What now? WOD: 5 rounds for time: 5 Power Cleans, heaviest possible (goal is to perform at least 3 rounds unbroken) ~70% of 1 rm., 12 hand release pushups, 15 toes-bar
WOD: P1. Back squat. 12-15min. to reach a 1 rep max effort load. *Begin with 2-3 reps at 40-50%, 50-60, 70-80. Then begin singles at 85, 90, 95, 100+. Should reach a 1 rep within 5 single lifts. P2. AMRAP in 8 min: 7 Back squats from rack (150,225#) *scale to ~65% of todays heaviest
WOD: ‘Helen’ 3 rounds for time: 400m. Run* (post 125) scale to 500m. row if needed, 21 KB swing (35,53#), 12 pull-ups* make sure to scale to assistance they can get multiple reps in- they shouldn’t be doing 1-2 reps and dropping, especially on the first round.
WOD: ‘Filthy 50’ For time: 50 Box jump, 20,24” 50 Jumping pull-ups 50 Kettlebell swings, 35,53# 50 Walking Lunge steps- 25 per leg. 50 Knees to elbows 50 Push press, 30,45# 50 GHD hip extensions *scale to supermans 50 Wall ball shots, (14#-9′, 20#-10′) 50 Burpees 50 Double unders *scale to 150 SU *scale accordingly
WOD: ‘Diane’. 21-15-9 reps for time: (15 min. cap) Deadlift (155,225) *scale to 55-60% of 1 rm., Handstand pushup * show all options for HSPU- box/wall- no more than 2 abmats. *Make sure to use same weight and scaling on HSPU as last time we completed Diane.
WOD: P1. Pushpress 75% x 5 (reps), 80%x 5 (reps) x 2 (rounds) *warmup with empty bar then 2-3 reps at 50,60% before beginning working loads. If new work up to a 1 rm. P2. Partner sled PULL 15′. 1 min. on x 1 min. off x 10 min. total. (empty sled-45# max.) 2-3 person teams, P1 pulls down