8/9/2014
Session 1:
CFW Class WOD (conditioning ONLY)
"Heavy Squat Clean Grace"
30 C&J *squat* 155/105
Session 2:
TBD after BOTB meeting
CFW Class WOD (conditioning ONLY)
"Heavy Squat Clean Grace"
30 C&J *squat* 155/105
Session 2:
TBD after BOTB meeting
8/8/2014
A. Back Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 70-75% rest 2 minutes
B. Every 90 seconds x 7 sets - 1 snatch pull, 1 power snatch, 1 full snatch *building*
C. Every 90 seconds x 7 sets - 1 clean pull, 1 power clean, 1 full clean *building*
*optional 15-20 minutes of skill work if needed*
B. Every 90 seconds x 7 sets - 1 snatch pull, 1 power snatch, 1 full snatch *building*
C. Every 90 seconds x 7 sets - 1 clean pull, 1 power clean, 1 full clean *building*
*optional 15-20 minutes of skill work if needed*
8/7/2014
Session 1:
Row 750m @ ME
rest 12 minutes x 2 sets
Session 2 (CFW Class Conditioning WOD ONLY)
Every 5 minutes x 7 sets
10 calories Assault Bike
10 thrusters 95/65
10 burpees
*perform class conditioning during a selected class*
*sub 20 seconds on Rower - Pelham*
Row 750m @ ME
rest 12 minutes x 2 sets
Session 2 (CFW Class Conditioning WOD ONLY)
Every 5 minutes x 7 sets
10 calories Assault Bike
10 thrusters 95/65
10 burpees
*perform class conditioning during a selected class*
*sub 20 seconds on Rower - Pelham*
8/6/2014
Rest Day
*Note for Tomorrow*
Tomorrow's WOD will show as 2 sessions. Session 1 is the optional conditioning piece on the rower (not during class). Session 2 is the class WOD which I want everyone signed in for a class and doing. Ideally if you can do both, one not during class, and one during class great, if not I want you to do the class WOD. I'm coaching every night time class tmr so hopefully I see you all there.
*Note for Tomorrow*
Tomorrow's WOD will show as 2 sessions. Session 1 is the optional conditioning piece on the rower (not during class). Session 2 is the class WOD which I want everyone signed in for a class and doing. Ideally if you can do both, one not during class, and one during class great, if not I want you to do the class WOD. I'm coaching every night time class tmr so hopefully I see you all there.
8/5/2014
A1. BTN Snatch Grip Push Press 5, 5, 5, 5, 5 *2 sec OH hold*
A2. Pull-Ups - 5 x 10-20 reps rest 2 minutes
B. Hang Snatch - 5, 5, 5, 5, 5 @ 70-75% of 1RM Snatch rest as needed
C. Overhead Squat - 3 x 5 @ 70% of 1RM OHS rest 2 minutes
D. 20 seconds L-sit rest 40 seconds x 10 sets
A2. Pull-Ups - 5 x 10-20 reps rest 2 minutes
B. Hang Snatch - 5, 5, 5, 5, 5 @ 70-75% of 1RM Snatch rest as needed
C. Overhead Squat - 3 x 5 @ 70% of 1RM OHS rest 2 minutes
D. 20 seconds L-sit rest 40 seconds x 10 sets
8/4/2014
Week 9 - 3 weeks of loading while we lead into week 12 testing
A1. Front Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 70-75%
A2. HSPU *kipping* - 5 x 10-15 reps rest 2:30 minutes
B. Hang Cleans - 5, 5, 5, 5, 5 @ 70-75% of 1RM clean rest as needed
C. Glute Ham Raise - 4 x 10-12 rest 90 seconds
+
15-20 minutes of HSW, Double Unders, Wall Walks etc.
EXPLANATION OF CLUSTER
Do 1 rep, rest 10 seconds, 1 rep, rest 10 seconds 1 rep -- over to you wall 10-15 HSPU rest 2 minutes x 5 total sets
A1. Front Squat Cluster - 5 x 1.1.1 (rest 10 seconds between clusters) @ 70-75%
A2. HSPU *kipping* - 5 x 10-15 reps rest 2:30 minutes
B. Hang Cleans - 5, 5, 5, 5, 5 @ 70-75% of 1RM clean rest as needed
C. Glute Ham Raise - 4 x 10-12 rest 90 seconds
+
15-20 minutes of HSW, Double Unders, Wall Walks etc.
EXPLANATION OF CLUSTER
Do 1 rep, rest 10 seconds, 1 rep, rest 10 seconds 1 rep -- over to you wall 10-15 HSPU rest 2 minutes x 5 total sets
Subscribe to:
Posts (Atom)