NO Pump Session this Friday
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
In Teams of 2: cap 27
1,000/800m row
50 thrusters
50 Burpee Pull-ups
50 Thrusters
1,000/800m row
– split work as desired
s: 75/55
x: 95/65
+: 115/80
π¦ Thanksgiving Schedule:
Wed:
AM: 6a – Canceled
+ADDING: 9a, 10a
PM: – ALL PM CANCELED
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
——-
CFER Hoodies – 20% OFF
See slack for details. Go to:
Use gym access code: 05077
6 RFT w/ Partner
400m Trot Together
20 V-ups – Synchro
18 Box Jumps – alternating
12 HR Push-ups – Synchro
π¦ Thanksgiving Schedule:
Wed:
AM: 6a – Canceled
+ADDING: 9a, 10a
PM: – ALL PM CANCELED
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
——-
CFER Hoodies – 20% OFF
See slack for details. Go to:
Use gym access code: 05077
3 Partner AMRAP 30m
P1)
5 Pull-ups
10 Burpees
15 Wall Balls
P2) Rows – Max Cals
P3) Rests
Score is Rounds and Cals.
Flow – P1 Completes 5, 10, 15 while P2 accumulates calories. P3 rests.
1 Round = 1 WOD (5, 10, 15)
Reps = Total Calories
NO Pump Session this Friday
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
*Finish out any failed strict press reps as Push Press.)
30-20-10
Single Arm KB/DB Push Press – Alt.
Toes to Bars / Knee Raises
s: 26/35
x: 53/35
Time Cap: 12 minutes
The TTB are meant to create some extra fatigue in the core and grip to make the KB more challenging. Plan breaks on TTB to chip away at the bigger sets.
Press are alternating, only one arm works at a time and the reps are split.
15/15
10/10
5/5
NO Pump Session this Friday
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
2m ON : 2m OFF x 6 RNDs
4 power cleans
8 lateral burpees bar
Max Cal Row
–rest 2 min between rounds–
s: 115/80 or 95/65
x: 155/105
+: 185/125
Target – The power cleans are meant to be heavy enough that only the strongest of members will try touch and go. But singles should still be performed at a fast pace. The majority of the time on each interval will be spent on burpees and rowing so make sure to not come out too hot in the early rounds.
.
Feel – High metabolic output on each interval with some recovery.
Can partner and switch on the rests.
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
E 2:30 x 6 sets
——————-
Set 1 – 10 reps BB
Set 2 – 6 reps @ 35-45%
Set 3 – 3 reps @ 55-60%
Set 4 – 3 reps @ 70-75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 92.5 %)
AMRAP 7
4-6-8-10-12β¦ DB Snatch
7 Box Jumps
s: 35/20
x: 50/35
+: 70/50 30″/24″
Flow – The snatches increase by 2 reps each round while the box jumps stay the same.
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
EMOM x 8 min – w’ partner
m1:
a1) 1-2 Strict TTB / Knee Raises
a2) 1-2 :HSPU Negative / Piked
m2: 2 Hang Power Cleans
Metcon Prep, build to heavier than workout..
– Athletes must stand the weight up BEFORE beginning the hang power clean.
Partner Workout: AMRAP 16m
11 TTB / Knee Raises
9 Hang Power Cleans
5 Kipping HSPU / Wall Walks to target
s: 95/65
x: 115/80
+: Strict hspu / 135/95
– alternate full movements per person
Each movement will require most to break them up to keep moving. With alternating you should be able to take some time to recover between each movement in order to keep a consistent pace.
Feel – Bottleneck heavy workout with upper body fatigue.
NO Pump Session this Friday
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
E 2m x 4 sets
DB Suitcase ATG split squats (2s down 2s up) )
8-10/sd
Scaele:
Bodyweight
Strength Notes:
– These split squats are meant to be ROM focused.
– Drive the knee forward while keeping a controlled tempo.
– The tempo today is a 2 second negative and 2 second concentric with no pauses between.
EMOM x 20 m or 4 Rounds
( :30 ON / :30 OFF )
m1: DU / CC / SU (aim 50)
m2: SA DB OH Lunge – Left
m3: Burpee to Line
m4: SA DB OH Lunge – Right
s: 35/20
x: 50/35
+: 70/50
Score is Lunges and Burpees
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
A1) EMOM x 6 min
Progressions / Drills
m1) 1-3 Jump to Pike
m2) 1-3 Tight and Patent arch
m3) 1-3 Hip Drive + Press down
A2) BMU – EMOM x 4
Beginner: 1-5 Jumping BMU
Intermediate: 1-3 bmu
Advanced: 4+ bmu
Strength Notes:
– This week we are focusing on Bar muscle up skill progressions.
– Everyone will be able to work through these steps to practice positions on the swing specifically.
– Afterward those with BMU can use the EMOM to build volume, while we also have options for intermediate and beginner athletes to build strength and comfort with the movement.
:90 ON / :90 OFF x 5 sets
12 Box Jumps / Step Ups
MAX Shuttle Runs
–rest 90 seconds–
Scale: Volume
10 BJ / Step-ups
*goal is to have about 60 seconds to run
Intent – Shuttle run conditioning.
Target – This workout is very focused on building endurance with shuttle runs. The box jump overs should be a relatively quick buy in followed by steady state running. Try to focus on footwork with the shuttle runs to maintain consistent pace.
– Athletes can sub a 200m Run
π¦ Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
For time: Cap 12
30/24c Row
16 Alt. V-Ups / tucks
30 Push-ups / knees
16 V-ups
20 HR Push-ups
16 Knee Tucks
10 Clapping / Explosive Push-ups
30/24c row
Intent – Bodyweight muscle endurance.
– This week has higher volume on strict press with lighter loads than previous weeks.
– Any failed reps should be finished as split jerks. Because the load is lighter this will add some skill practice on split jerks.
– For anyone who is not proficient in split jerks they may finish the reps as push jerks.
For time: Cap 12
30/24c Row
16 Alt. V-Ups / tucks
30 Push-ups / knees
16 V-ups
20 HR Push-ups
16 Knee Tucks
10 Clapping / Explosive Push-ups
30/24c row
Intent – Bodyweight muscle endurance.
