WOD

Part A Warm Up

Coaches Choice

Part B

4 Sets
Hang Squat Clean x3
*Establish a heavy set of 3 in 4 sets

Part C

AMRAP In 14 Min Of:
5 Hang Squat Cleans @80% of 3RM
10 Burpees
15 Pull-ups

 

Part A Warm Up

2 Min Ski Erg
+
2 Sets
Single Leg Kettlebell Deadlift x8 ea.
Jump Squat x10
Push-up + Groiner Stretch x4 ea. side (2 sec groiner hold)
Hanging Lat Pull Hold x15-20 sec

Part B

4 Sets
Deadstop Deadlift x4 @90% of 3RM

Part C

For Time
21-15-9 reps of:
Power Snatch (115/75)
Games Standard Box Jump (24″/20″)

 

Thank you to everyone that participated or volunteered at the 3rd Wheel competition this past Saturday.  It was a great success and we really enjoyed watching everyone compete, set new PR’s, get your first MU, etc.  We hope everyone had a great time!

Part A Warm Up – Coaches Choice

Part B

EMOM For 10 Min Do:
Odd – Chin Over Bar Hold x15-20 sec
Even – Handstand Push-up x10
rest 3 min, then do:

10 Min Max Cal Assault Bike
rest 3 min, then do:

3 Sets
Single Arm Landmine Row x15
Half Kneeling KB Viking Press x10 ea.
Glute Bridge x20

Part A Warm Up – Coaches Choice

Part B

EMOM For 30 Min Do:
Min 1 – GHD Sit-up x15
Min 2 – Split Stance Landmine Press x10 ea.
Min 3 – Rope Climb x1
Min 4 – Ring Dip x10
Min 5 – Sled Push x150ft

All regularly scheduled classes are cancelled for today because of the 3rd Wheel Competition CFSI is hosting.  See you Sunday!

A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side

then do:

2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10

B)Back Squat (all percentages based off 3RM)
80% x10
90% x6
100% x3

C) “Holleyman”
30 rounds for time of:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power clean (225/145)

*Time cap is 30 Minutes

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) AMRAP In 12 Min Of:
200ft Overhead KB Walk (35/25 ea. hand)
100ft Walking Lunge
20 Ball Slams (20/15)
20 Alt. DB Snatch (50/35)
rest 4 min
AMRAP In 8 Min Of:
100ft Overhead KB Walk
50ft Walking Lunge
10 Ball Slams
10 Alt. DB Snatch

C) 3 Sets
Banded Tricep Pull-Downs x30
TRX Crunches x20

A) Coaches Choice

B) 5 Sets
Dead Stop Front Squat x1.1

C) 5 Rounds For Time Of:
7 Front Squat (205/135)
11 Games Standard Box Jumps (24″/20″)
14 Pull-ups

HIIT – “Cardiobells” 

4 min Tabata : 8 cal Row

rest 30 sec

4 min Tabata : 8 KB Swings

rest 30 sec

4 min Tabata : 8 cal Air Bike

rest 30 sec

4 min Tabata : 8 Goblet Squats