Tuesday the 29th

Alrighty kids, time to get back on track. We are going to increase volume over the next few weeks. So from now on everyone should be getting the Tuesday and Thursday class as well as 3 CFCC classes. If you can make or do one of the endurance classes thats a bonus.

Todays training:

 WU: Double Unders

Skills: Kettlebell windmills 5x5 on each side

Strength: Max effort C&J

WOD: Tonight WOD will be a very special running WOD hosted by our very own Coach Rich.

Tuesday the 22nd

WU: Tire Flip!

Skills: Overhead squat
           - Elbows
           - Shoulder shrug

Strength: Max effort box squat
              - 5x2

WOD: 7 Rounds for time
           
            7 Power Snatch 95/65
           11 Box Jump 30/24

Thursday the 17th

WU: Medball Abs

Skills: Full Snatch
         - Stay Light
         - Focus on form

Strength: Front Squat
               - 10x3 @ 60%
               - Explode on the top 1/3rd

WOD:  5 Round
           
            20 Double Unders
            10 Overhead Squat   135/95  115/75
            20 Pulls Ups
             2 minute rest
           

Wednesday the 16th

Do one of the following:

 CFCC WOD

 30 min moderate run

 Yoga 

Tuesday the 15th

WU: Tabata Double Unders

Skills: Jerks
           - Go Low
           - Fast Arms
           - Stay at the bottom for a 3 count

Strength: 5x3 Weighted Strict Pull Ups
               - Use a 3010 Tempo.  Pull Up for a 1 count, no rest, down for a 3 count, no rest

WOD: Capacity Test
        20 Min AMRAP of:
 
      20 Thrusters 135/95    115/75
      20 Pull Ups
      20 Burpees

  This one is a grinder! The goal for the girls is 2 rounds. Goal for the men is 21/2 to 3 full rounds.

Thursday the 10th

WU: Muscle Up practice

Skills: High hang squat clean
    - Focus on the transition
    - Use the bands if needed

Strength: Roman deadlift
              - 10x2 @60%

WOD: 5 Rounds:  10 Burpees Box Jump
                              21 KBS
                              400m Run
                              1 minute rest


Dont forget there is a lot going on this weekend. Saturday we will meet at CFCC at 10 to go up to the NLI. Lets to to be leaving by 10:15. Wear your red shirt.

Sunday: Self defense class at 11am. $5pp.

Tuesday the 8th

WU: Pose running

Skills: Box jump pause/ kneeling jumps
           - Working on..... you guessed it. Getting the hips open.

Strength: Max effort bench press   5x1
                - Stable platform
                - Elbows in
                - Closer grip

WOD: 6 rounds for time:
            30 air squat
            10 Chest to Bar
            5 Clean and Jerk 155/105     135/95
18 minute cap

Thursday the 3rd

WU: Turkish Get Ups

Skills: Mid hang muscle clean
           - Toes and shoulders
           - Lean back
         
Strength: 5x5 Kettlebell/band shoulder press

WOD: 5 Rounds: 8 BFB
                             8 DL 225/155
                             8 T2B

Wednesday the 2nd

Rest or active recovery day. Typically you could also do a CFCC WOD but todays WOD includes a bunch of toes to bar, and tomorrow we have a lot of toes to bar...... so use caution if you decide to do todays WOD.

As a reminder, we have been asked to stay clear of the 6:30 class while we warm up so please to to do so.

Tuesday the 1st

WU: Kettle Bell Swings. If you dont know it, learn the KB Snatch. Its a faster way to swing.

Skills: Mid hand Snatch from the box
          -Stay Light
         - Strong primary pull
         - Work on transition speed

Strength: Power Clean
                4x3 at 90%
              - Fast Elbows
              - Hips back

WOD: 10 Thrusters 120/80    100/65
            600m Sprint
            2 minutes rest

            15 Thrusters
            400m Sprint
            2 minutes rest

            20 Thrusters
            200m Sprint