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