You guys moved some serious weight today!
Row/Run/AD 3:00
+
(w/ empty bar)
12-9-6
Good Morning
Back Squat
Strict Press
Mobility:
~ Kicks
~ Prayer Squat
~ Trap/Triceps Smash (bar on Rig)
~ Sink Stretch
~ Individual
A. Push Press - 5x3
B. Back Squat - 2x10, 3x3
C. Good Mornings 3x10, weighted
D. AFAP
40-30-20-10
Calorie AIrdyne
Dips (Any Variation that challenges you)
Just a friendly reminder
Row 750m
+
3 Rounds Cindy
5 Pull Up/Kip/Ring Row
10 Push Ups
15 Air Squats
Barbell Warmup
Mobility:
~ Banded Hip
~ Banded Pigeon (paralell to rig)
~ Banded Squat
~ Banded OH/Front Rack
A. Clean - EMOM x 10 x 1 rep
*start at 70% 1rm and climb as you see fit
B. "Engine 1"
21-15-9 for time:
Power Cleans (135/95)
Pull Ups
C. Tabata Weighted V-Ups/Plank holds x 10 rounds (5 each)
D. Standing alternating curls 3x10, 2x8, 2x6
Sometimes when the mood strikes, you just have to go with it and run a marathon.
3:00 Cardio (row/Bike/Run/Jump Rope)
4:00 Line Drills
Butt Kicks
High Knees
Karaoke
Shuffle
Mobility:
~ Hip Complex
~ Calf Stretch
~ High Hamstring
~ Individual
WOD Prep:
100m Run
5-7 reps of each movement in order
"Marathon Monday"
2 rounds for time of:
300m Run, 26 Hand Release Push Ups
300m Run, 26 KB Swings (53/35)
300m Run, 26 Sit Ups
300m Run, 26 Hip Extensions
300m Run, 26 Double Unders
300m Run, 26 Box Jumps
(Courtesy of CFNE)
Wiilmer putting in work!
Row 750m (build speed)
+
With a dowel:
10-15 Dislocates
10-15 OH Squats
10-15 BTN press at bottom of squat
10-15 Dislocates at bottom of squat
Barbell Warm up
Mobility:
~ Kips & Kicks
~ Banded Hip
~ Banded Couch
~ Banded OH
A. Snatch Complex (12:00)
Hang Snatch + Full Snatch
*build confidence under the bar
B. "Zap"
AMRAP 15:00
5-10-15-20-25-30-etc.
Calorie Row
T2B
Power Snatch (135/95)
C1. Pendlay Rows - 3x8
C2. Seated Dumbbell Press - 2x10, 2x8, 2x6
C3. Barbell Side Bends - 3x20
When you run out of barbell...
Row/Bike 3:00
+
2 Rounds
Lunge w/ twist
Knee Squeezes
Butt Kicks
High Knees
Mobility:
~ Hip Complex
~ Calf
~ Lat Smash
~ Individual
A. 3 x 5:00 rounds, 1:00 rest between rounds:
1. double unders
2. sledge hammer strikes
3. Sled pull/drags (magic carpet sleds)
4. Sit ups
5. Sled pushes
B. Optional accessory work:
Russian split squats 5x3(per leg)
Testing out the new layout!
2 Rounds:
Run 200m
10 RDL
10 DL
10 BB Rows
Mobility:
~ Side Lunges
~ Hamstring (contract relax w/band)
~ TSpine Release
A. WLW - Deadlift
15:00 to complete:
3x5, 3x3, 3x1, climbing
B. Aerobic Work
Pick one:
5x500m Row, Rest 1:1 Ratio
5x400m Run, Rest 1:1 Ratio
C1. Weighted Ring Dips
10x2, climbing
C2. Abwheel Rollouts 3x15
What a transformation!
Row/Bike/Run 3:00
+
12-9-6
KB Swings
Goblet Squats
Banded External Rotation Retraction
Mobility:
~ Banded OH
~ Banded Bully
~ Hamstring
~ Individual
A. Hang Clean & Jerk - 15:00 to establish a heavy set of:
2 Hang Cleans(Squat or Power) + 2 Push Jerks
B. "Red Rover"
For time:
15-12-9
Lateral Burpees
Hang Power Cleans (155/105)
Push Jerks (155/105)
C. EMOM x 10
Odd: Airdyne :20 all out
Even: 2 Seated Box Jumps, you choose the height
Thanks to everyone who made time this weekend to swing by the gym and lend a hand; whether for five minutes or all day. Without amazing people like you, CFE wouldn't be where it is today. From the bottom of our hearts; THANK YOU. (Photo of Angela with a couple screws loose, badump psh)
Run/Row 400m as a class
+
3 Rounds:
10 Kips
10 Ring Rows
10 Air Squats
Barbell Work - Squat Specific
Mobility:
1. Hips
2. Quads/Hammy's
3. Lats/Upper Back Smashing
A. Back Squat - E2M x 5 sets x 2 reps, climbing
*Start moderately heavy (say 70/75%) and climb as desired each set
B. "Leadfoot"
For time: (15:00 CAP)
30-25-20-15-10-5
Wall Balls (20/14)
Pull Ups
*200m Run after EACH round.
C. 10 Rounds of:
:30 Plank Hold/:15 Rest
:30 Bicycle Sit-Ups/:15 Rest
Bro's doing bro stuff.
**Reminder: Gym will be CLOSED all weekend as we renovate and improve our facility!!
3 Rounds:
300m Row
15 Back Extensions/Good Mornings (barbell)
15 Sit Ups
+
12-9-6
Deadlifts
Strict Press (Both w/ Empty Bar)
Mobility:
-General Calisthenics (coaches choice)
-Foam Roll/Lax Ball
A. Deadlift - 5x5, climbing - NOT a 5rm, but go heavy
B. "Dianabolic"
5 RFT:
9 Deadlifts (225/155)
9 HSPU
C. Conditioning/Core Flexion Extra Credit
Tabata Sets of:
Airdyne x 4 sets
Sit Ups x 4 sets
Airdyne x 4 sets
Sit Ups x 4 sets
Gather 'round kids, this rig has some stories to tell
3:00 Line Drill laps around the gym
Mobility:
~ Hip Mobility Complex
~ Calf Stretch
~ Pec/Trap Release
A. WOD Prep
B. Buddy day beat down...
Teams of two, AMRAP 20:
50 KB Swings (53/35)
10 Shuttle Runs (5 per athlete - down & back = 1)
50 Box Jump Overs (24/20)
10 Trips, burpees broad jump (length of rig = 1 trip)
Never a dull moment with this crowd
Pizza Delivery
(penalties = squats, push ups, kips)
Bench Press Review
Mobility:
~ Banded Overhead
~ Banded Bully
~ Tspine Release
~ Quad smash
A. Bench Press E2M x5 Sets x 5 Reps, climbing but NOT to a 5RM
B. “Sprint Cindy"
Every :90 x 10 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
C. 10 x 300m Row @ 70% RPE
-Rest 1:1 between-
Get borderline uncomfortable ;)
Way to represent Michelle and Joe!!
3 Rounds
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest
Barbell Warm Up
Mobility:
~ Bear Hugs and Arm Circles (before Barbell w/u)
~ Down Dog/Cobra
~ Calf Stretch
~ Smash Bits
A. Clean & Jerk EMOM x 9
Min 1-3: 3 Reps @ 70(ish)%
Min 4-6: 2 Reps 75(ish)%
Min 7-9: 1 Rep @ 80(ish)%
***If you don't have a current 1RM, as most don’t, then base these lifts off feel. Sets of 2 & 3 do not need to be Touch and Go.
B. "Tea Time"
5 Rounds for total reps:
1:00Calorie Row
1:00 Double Unders
1:00 Clean & Jerks(75% Bodyweight)
1:00 Rest
C. Weighted Dips
3x5, 5x3, across
Date night
3 Rounds
:30 Jumping Jacks
:30 Air Squats
:30 Mountain Climbers
Barbell Warmup
Mobility:
~ Banded Hip
~ Banded Couch
~ Banded Squat
~ Banded front rack
A. Front Squat 4x3, across
B. "Manifesto"
For time:
20 Burpees
25 Front Squats (95/65)
30 T2B
25 Front Squats (95/65)
20 Burpees
C. Weighted Good Mornings 3x15
What a terrible April Fools joke
Line Drill/ wall ball Relays!
(Run, High Skip, Butt Kick, Shuffle, Run)
Barbell Warm Up
Mobility:
~ Dislocates/Gandalf/Hip Flexor
~ Hamtring/Adductor (dowel)
~ Forearm
~ Individual
A. EMOM x 9
Min 1: 3 Snatches
Min 2: 2 Snatches
Min 3: 1 Snatch
B. "White Rabbit, White Rabbit"
Teams of 3, Amrap 20
75 power snatches (75/55)
25 rope climbs
100 wall balls (20/14)
C. Bench press 4x4, across
Benchmark workout where half the reps are sitting down? Sign me up!
Coach's Choice
A. Back Squat 5x2, across (NO HEAVIER THAN 80% 1RM)
B. "Mini Boat Race"
5 RFT:
Row 300m
Run 200m
C. Buddy Leg Tosses
3 x :45/:15 (each, alternating)
Never Given. Always Earned.
3 Rounds:
Row :45/Rest :15
Jump Rope :45/Rest :15
Barbell Warm Up
Mobility:
~ Calf
~ Samson Stretch/Hamstring
~Trap Release
~ Individual
A. Hang Clean EMOM x 10 x 1 Rep Climbing
B. "Annie"
50-40-30-20-10
Double Unders
Sit Ups
C. Airdyne 100Cal AFAP
The next generation
Row 750m
+
12-9-6
Box Jump(step down)
Push Up
Sit Up
Barbell Warm Up
Mobility:
~ Banded Hamstring
~ Knee Hug
~ Down Dog/Cobra/Calf
A. Deadlift 5x5, climbing
B. "Splish Splash"
4 RFT:
15 Calorie Row
15 Box Jumps (24/20)
15 Pull Ups
15 Push Ups
C. EMOM x 10
Odd: 3-5 Wall Walks
Even: 1-3 Muscle Ups/5-7 Ring Dips
Determination
Row/Bike/Run 3:00
+
3 Rounds Cindy
5 Pull Ups/Ring Rows
10 Push Ups
15 Air Squats
Barbell Warm Up
Mobility:
~ Banded Hip/Hamstring/Couch
~ Kicks
~ Banded Overhead/Bully
~ TSpine Release
"Solag"
5 RFT:
5 Clean & Jerks (135/95)
10 Back Squats (135/95)
OR
16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Click here for more information and scaling options
These ladies don't mess around with their cash out! Focus for days!
Coach's Choice
A. BTN Snatch Grip Push Press 5x2, across
*Focusing on building stability and confidence in the overhead lock out position
B. "Calves, Cash, Stache and Glasses"
Teams of two, AMRAP 16:00
1k Row
200m Shuttle Runs*
300 Double Unders/300 Single Unders
*Alternate trips of down and back the length of the rig (20m) for ten total trips (200m)
C. Mobilize and Socialize