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
Skill: Review pistol skill work. WOD: P1. Front Squat 80% x 3 (reps) x 5 (rounds) *warmup to working loads in sets of 2-3 reps at 50,60,70%. P2. ‘1/2 Mary’ AMRAP 10 min: 5 Handstand pushups 10 Pistols (alternating legs) 15 pullups
