3-5-15

WOD:
Row x1200m
Push-ups x25
Strict pull-ups x12

rest 3mins

Row x850m
Push-ups x20
Strict pull-ups x9

rest 2mins

Row x500m
Push-ups x15
Strict pull-ups x7

Mobility:
Roll lats x1min each
Roll quads x1min each
Lax anteriour shoulder x1min each
Ring lat stretch x1min each
Banded quad stretch x1min each
Ring step through x1min

IMG_2100

3-4-15

Mobility: Part 1
Roll quads x1min each
Roll hips x1min each
Wall quad stretch x1min each
Pigeon stretch x1min each

Strength:
BS xWork up to 80-90 of Max

WOD: 2 Rounds
Run x200m
rest 1min
Run x400m
rest 2min

Mobility: Part 2
Roll calves x1min each
Roll hamstrings x1min each
Banded calves stretch x30sec each
Banded hamstring stretch x1min each

IMG_2124

3-3-15

Mobility: Part 1
Lax lats x1min each
Lax thoracic spine x1min each
Lax triceps x1min each

Strength:
Push-press xHvy single, 3×3 (80 of hvy single)

WOD:
3min AMRAP
Row x300m
Ring dips x15
kb swings x20 (53/35)
Du’s x30

rest 1min

5min AMRAP
Row x300m
Ring dips x15
Kb swings x20 (53/35)
Du’s x30

rest 2mins

7min AMRAP
Row x300m
Ring dips x15
Kb swings x20 (53/35)
Du’s x30

Mobility: Part 2
10-15mins Your Choice

IMG_2125

3-2-15

Mobility: Part 1 (Partner)
Quads
Triceps
Biceps
Box quad x1min each
Burgener Rack stretch x1min

Strength: Every 90sec for 12mins
Level-2 Pw/Clean x2, Level-1 Dead-lift x2
Build every set until you can not complete the reps. Drop the weight and finish out the sets.

WOD: 15min AMRAP
Wall-balls x15 (20/14)
Pull-ups x12
Burpees x9

Mobility: Part 2
10-15mins Your Choice

2-25-15

Mobility: Part 1
Roll quads x1min each
Roll hips x1min each
Box quad x1min each
Russian baby maker x1min each

Strength:
BS x3 (75),2 (80), 2 (85), 1 (90)
rest 2-3min between sets

WOD: Every 3mins for 15mins
Run x200m
HSPU x10

Mobility: Part 2
Lax anteriour shoulder x1min each
Lax triceps x1min each
Lying prone shoulder stretch x1min each
Ring lat stretch x1min each

IMG_2107

2-24-15

Level-1&2 Classes:

Mobility: Part 1
Roll hamstrings x1min each
Roll lats x1min each
PVC box shoulder stretch x1min

WOD: 12min AMRAP
Level-2 Pw/Cln x7 (135/95), Level-1 Kb swing x7 (72/53)
Push-ups x9
Box jump x12 (24/20)

Mobility: Part 2
10-15mins your choice

Level-3 Class (CF Invictus Training)

A.Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)
Rest 3 minutes

B.Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

C.Four sets of:
Halting Snatch Deadlift + Snatch Pull @ 95-100%
Rest as needed

D.Three sets of:
Weighted GHD Hip Extension x 8 reps @ 4022
Rest 60 seconds
Ring Dips x 15-20 reps @ 10X1
Rest 60 seconds

IMG_2103

2-21-15

Mobility: Part 1
Roll hips x1min each
Roll quads x1min each
Lax thoracic spine x1min each

Strength: 15min CAP
Dead-lift xHvy single for the day

WOD: “Fran” 21-15-9
Thrusters (95/65)
Pull-ups

Rest 2-3mins

Run or Row x1600m (not for time)

Mobility: Part 2
10-15mins your choice

Heads up TTCF Peeps:
Monday and Wednesday Open Gym will be at 4:30pm instead of 4pm. There will be no Old School Weightlifting on either day.

IMG_2091

2-20-14

Level-1&2 Classes:

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min each
Single arm box shoulder stretch x1min each

Strength: 7min EMOM
Push-press x3-5 (SOLID REPS)

WOD: For Time
Level-2 Pw/Snatch x15 (115/80), Level-1 Kb swing x25 (53/35)

Right into…..

3 Rounds
Burpee box jump-overs x10 (24/20)
Pull-ups x10

No REST! Finish strong…

Level-2 Pw/Snatch x15 (115/80), Level-1 Kb swing x25 (53/35)

Mobility: Part 2
10-15mins Your Choice

Level-3 Classes (CF Invictus Training)

A.2014 Regionals Event #6
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

Time Cap: 21 Minutes

B.Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed