WU
AC 10 min
Strength
3-3-3-3-3
Push Jerk @75%
WOD
"We Have A Rack!"
3 rounds AQAP
15 DL @225/155
20 Pullups
25 GHD Situps
PWOD
Slow row
1000m
Friday, April 25, 2014
Thursday, April 24, 2014
Row/Open Gym
Open Gym
Optional
WU
AC 10 Min
Row 3x500 Max exertion with 8 min rest between each attempt.
Record fastest and slowest time.
Optional
WU
AC 10 Min
Row 3x500 Max exertion with 8 min rest between each attempt.
Record fastest and slowest time.
Wednesday, April 23, 2014
WOD 4/23/14
WU
Coach Led
Slow Row 500
Wallball Toss 3 min
30 Team Wallball Situps
20 team pushups
V-sit
Leap frog 2 lengths of gym
Skill/Strength
Work on your goat 10 min
AMRAP 10 min
7 KB Swing 2/1.5
16 Knee 2 Elbows
10 Burpees
Coach Led
Slow Row 500
Wallball Toss 3 min
30 Team Wallball Situps
20 team pushups
V-sit
Leap frog 2 lengths of gym
Skill/Strength
Work on your goat 10 min
AMRAP 10 min
7 KB Swing 2/1.5
16 Knee 2 Elbows
10 Burpees
Tuesday, April 22, 2014
Leg Day?
WU
2x10 CFWU
WOD
1 round AQAP
500m row
30 BS body weight
20 FS 1/2 body weight
10 OHS 1/4 body weight
20 Box Jumps 24/20
30 AS
500m Row
PWOD
Roll quads
2x10 CFWU
WOD
1 round AQAP
500m row
30 BS body weight
20 FS 1/2 body weight
10 OHS 1/4 body weight
20 Box Jumps 24/20
30 AS
500m Row
PWOD
Roll quads
Tuesday, April 15, 2014
Push Jerk
WU
CFWU
2x10
Substitute 10 thrusters for AS 45/33
WOD
Push Jerk
1-10 1-20 1-30
Increase close to 1RM then reduce weight to 10 RM (around 70- 80%) then increase to 1 RM then decrease weight to 20 RM (60 70% 1 RM) then back up to 1 RM then decrease back down to 30 RM (50 -60 %)
The idea is to do all high reps in one shot.
PWOD stretch
CFWU
2x10
Substitute 10 thrusters for AS 45/33
WOD
Push Jerk
1-10 1-20 1-30
Increase close to 1RM then reduce weight to 10 RM (around 70- 80%) then increase to 1 RM then decrease weight to 20 RM (60 70% 1 RM) then back up to 1 RM then decrease back down to 30 RM (50 -60 %)
The idea is to do all high reps in one shot.
PWOD stretch
Monday, April 14, 2014
EMOM
WU
2x10 CFWU
Strength
5x5 Goblet squat 2/1.5
5x5 Hip Ext with 25/15 plate against chest. Go slow and maintain both lumbar tension and curve at the bottom.
For 12 min
7 Hand Release Push Ups
5 GHD Sit-Up
PWOD
Roll lower back
2x10 CFWU
Strength
5x5 Goblet squat 2/1.5
5x5 Hip Ext with 25/15 plate against chest. Go slow and maintain both lumbar tension and curve at the bottom.
For 12 min
7 Hand Release Push Ups
5 GHD Sit-Up
PWOD
Roll lower back
Friday, April 11, 2014
Farmer Snatch
WU
AC 10 min
Strength
3x3 Hang Snatch 60%
3x3 High Hang Snatch 60%
WOD
Row 1000m buy in
Then
3 rounds AQAP
5 Snatch 135/95 (may power snatch to OHS if necessary)
KB Farmers Walk 2 lengths of gym 50/35
15 Pullups
PWOD
Work Muk Jong dummies
AC 10 min
Strength
3x3 Hang Snatch 60%
3x3 High Hang Snatch 60%
WOD
Row 1000m buy in
Then
3 rounds AQAP
5 Snatch 135/95 (may power snatch to OHS if necessary)
KB Farmers Walk 2 lengths of gym 50/35
15 Pullups
PWOD
Work Muk Jong dummies
Thursday, April 10, 2014
Tabata Anyone?
8 Rounds for Time
20s of work, 10s of rest of each exercise.
Complete each exercise before moving on.
Your score is the Highest and Lowest Amount of reps for each exercise.
Back Squat 95/65
GHD Situps
Box Jump 24/20
Deadlift 95/65
PWOD
Mobilize
20s of work, 10s of rest of each exercise.
Complete each exercise before moving on.
Your score is the Highest and Lowest Amount of reps for each exercise.
Back Squat 95/65
GHD Situps
Box Jump 24/20
Deadlift 95/65
PWOD
Mobilize
Wednesday, April 9, 2014
Clean & Jerk
WU
2x10 CFWU
WOD
Clean and Jerk
(5-5-5-5-5)
Increase weight with each set to achieve a 5 rep max.
PWOD
Tabata Wallballs 20/14
2x10 CFWU
WOD
Clean and Jerk
(5-5-5-5-5)
Increase weight with each set to achieve a 5 rep max.
PWOD
Tabata Wallballs 20/14
Monday, April 7, 2014
Fw: CFBM 4/14-9/14 Singlet
BEGIN:VCALENDAR
METHOD:REQUEST
PRODID:-//Motorola Corporation//Android//EN
VERSION:2.0
BEGIN:VTIMEZONE
TZID:Pacific Standard Time
BEGIN:STANDARD
DTSTART:16010101T020000
TZOFFSETFROM:-0700
TZOFFSETTO:-0800
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=1SU;BYMONTH=11
END:STANDARD
BEGIN:DAYLIGHT
DTSTART:16010101T020000
TZOFFSETFROM:-0800
TZOFFSETTO:-0700
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=2SU;BYMONTH=3
END:DAYLIGHT
END:VTIMEZONE
BEGIN:VEVENT
SUMMARY:CFBM 4/14-9/14\nSinglet
LOCATION:
DESCRIPTION:For Time\nRow 2000m
TRANSP:OPAQUE
STATUS:CONFIRMED
DTSTART;TZID=Pacific Standard Time:20140408T033000
DTEND;TZID=Pacific Standard Time:20140408T043000
DTSTAMP:20140407T232518Z
UID:9791f3cf-ec33-4b44-aa8f-7724c45e8e7c
END:VEVENT
END:VCALENDAR
METHOD:REQUEST
PRODID:-//Motorola Corporation//Android//EN
VERSION:2.0
BEGIN:VTIMEZONE
TZID:Pacific Standard Time
BEGIN:STANDARD
DTSTART:16010101T020000
TZOFFSETFROM:-0700
TZOFFSETTO:-0800
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=1SU;BYMONTH=11
END:STANDARD
BEGIN:DAYLIGHT
DTSTART:16010101T020000
TZOFFSETFROM:-0800
TZOFFSETTO:-0700
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=2SU;BYMONTH=3
END:DAYLIGHT
END:VTIMEZONE
BEGIN:VEVENT
SUMMARY:CFBM 4/14-9/14\nSinglet
LOCATION:
DESCRIPTION:For Time\nRow 2000m
TRANSP:OPAQUE
STATUS:CONFIRMED
DTSTART;TZID=Pacific Standard Time:20140408T033000
DTEND;TZID=Pacific Standard Time:20140408T043000
DTSTAMP:20140407T232518Z
UID:9791f3cf-ec33-4b44-aa8f-7724c45e8e7c
END:VEVENT
END:VCALENDAR
Blog post
Test and WOD if it makes it there.
----- Original Message -----
Subject: CFBM 4/14-9/14
Singlet
Sent: Tomorrow at 06:30 – 07:30 EDT
From: bruce.skean@gmail.com
To: bruce.skean@gmail.com
WU
2x10 CFWU
Skill
Max Height Box Jump
For Time
Row 2000m
Sunday, April 6, 2014
Fw: CFBM 4/14-9/14 Chipper
BEGIN:VCALENDAR
METHOD:REQUEST
PRODID:-//Motorola Corporation//Android//EN
VERSION:2.0
BEGIN:VTIMEZONE
TZID:Pacific Standard Time
BEGIN:STANDARD
DTSTART:16010101T020000
TZOFFSETFROM:-0700
TZOFFSETTO:-0800
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=1SU;BYMONTH=11
END:STANDARD
BEGIN:DAYLIGHT
DTSTART:16010101T020000
TZOFFSETFROM:-0800
TZOFFSETTO:-0700
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=2SU;BYMONTH=3
END:DAYLIGHT
END:VTIMEZONE
BEGIN:VEVENT
SUMMARY:CFBM 4/14-9/14\nChipper
DESCRIPTION:Warmup AC 10 min\nStrength\n5x5 PP\nWOD\nCHIPPER\nFor time \n11
Snatch 45/45 lbs\n11 Box Jump (24/20 lbs) \n11 Toes 2 Bar \n11 Push-Ups \
n11 Front Squat 45/45 lbs\n11 Sumo Deadlift High Pull 45/45 lbs\n11 KB Swi
ng 55/35 lbs\n11 Push Press 45/45 lbs\n11 Chest to Bar Pull Ups \n11 Back
Extension \n11 Burpees \n11 Deadlift 45/45 lbs
TRANSP:OPAQUE
STATUS:TENTATIVE
DTSTART;TZID=Pacific Standard Time:20140407T181600
DTEND;TZID=Pacific Standard Time:20140407T191600
DTSTAMP:20140407T012144Z
UID:a0d6049e-bbc5-4f97-888c-e528d66e1d46
END:VEVENT
END:VCALENDAR
----- Original Message -----
METHOD:REQUEST
PRODID:-//Motorola Corporation//Android//EN
VERSION:2.0
BEGIN:VTIMEZONE
TZID:Pacific Standard Time
BEGIN:STANDARD
DTSTART:16010101T020000
TZOFFSETFROM:-0700
TZOFFSETTO:-0800
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=1SU;BYMONTH=11
END:STANDARD
BEGIN:DAYLIGHT
DTSTART:16010101T020000
TZOFFSETFROM:-0800
TZOFFSETTO:-0700
RRULE:FREQ=YEARLY;INTERVAL=1;BYDAY=2SU;BYMONTH=3
END:DAYLIGHT
END:VTIMEZONE
BEGIN:VEVENT
SUMMARY:CFBM 4/14-9/14\nChipper
DESCRIPTION:Warmup AC 10 min\nStrength\n5x5 PP\nWOD\nCHIPPER\nFor time \n11
Snatch 45/45 lbs\n11 Box Jump (24/20 lbs) \n11 Toes 2 Bar \n11 Push-Ups \
n11 Front Squat 45/45 lbs\n11 Sumo Deadlift High Pull 45/45 lbs\n11 KB Swi
ng 55/35 lbs\n11 Push Press 45/45 lbs\n11 Chest to Bar Pull Ups \n11 Back
Extension \n11 Burpees \n11 Deadlift 45/45 lbs
TRANSP:OPAQUE
STATUS:TENTATIVE
DTSTART;TZID=Pacific Standard Time:20140407T181600
DTEND;TZID=Pacific Standard Time:20140407T191600
DTSTAMP:20140407T012144Z
UID:a0d6049e-bbc5-4f97-888c-e528d66e1d46
END:VEVENT
END:VCALENDAR
----- Original Message -----
Subject: CFBM 4/14-9/14
Chipper
Sent: Tomorrow at 21:16 – 22:16 EDT
Warmup AC 10 min
Strength
5x5 PP
WOD
CHIPPER
For time
11 Snatch 45/45 lbs
11 Box Jump (24/20 lbs)
11 Toes 2 Bar
11 Push-Ups
11 Front Squat 45/45 lbs
11 Sumo Deadlift High Pull 45/45 lbs
11 KB Swing 55/35 lbs
11 Push Press 45/45 lbs
11 Chest to Bar Pull Ups
11 Back Extension
11 Burpees
11 Deadlift 45/45 lbs
Friday, April 4, 2014
Martial Skills Training
Work your favorite martial skill
Muay Thai
Practice on the Muk Yan Jong Dummies
Weapons Grappling
Stick Fighting
Speed
Coordination
Balance
Power
Agility
Accuracy
Muay Thai
Practice on the Muk Yan Jong Dummies
Weapons Grappling
Stick Fighting
Speed
Coordination
Balance
Power
Agility
Accuracy
Wednesday, April 2, 2014
Open Gym
WU
AC 10 Min
Strength
AC
WOD
If desired
3,2,1
3 min Max Wallballs 20/14
Rest 3 min
2 min Max Burpees
Rest 2 min
1 min Max Abmat Situps
AC 10 Min
Strength
AC
WOD
If desired
3,2,1
3 min Max Wallballs 20/14
Rest 3 min
2 min Max Burpees
Rest 2 min
1 min Max Abmat Situps
Tuesday, April 1, 2014
Sprint Row
WU
30 sec each
Arm/Leg Circles fwd, bkwd, big, small
Then
3 rounds
10 Slow AS
10 Abmat Situps
10 Back Ext
10 Pullups
WOD
Sprint Row
10 Rounds
On the ERG, 100m SPRINT!
Rest 1 min
Times should not be more that 5 sec different from first to last sprint.
Score = total calories rowed.
PWOD
Mobilize shoulders
30 sec each
Arm/Leg Circles fwd, bkwd, big, small
Then
3 rounds
10 Slow AS
10 Abmat Situps
10 Back Ext
10 Pullups
WOD
Sprint Row
10 Rounds
On the ERG, 100m SPRINT!
Rest 1 min
Times should not be more that 5 sec different from first to last sprint.
Score = total calories rowed.
PWOD
Mobilize shoulders
Subscribe to:
Posts (Atom)