Some of the 6:00am morning crew………Great job on those unbanded dips Warm up 2x 10ps single leg walking deadlfts foam roll hamstring 10 hollow rock 10 superman holds 5 depth jumps plus high jump banded shoulder warm up work 3 positions..red bands Strength look in your book at your last PR Deadlifts 5 4 3 […]
weak skill 15 to 30 min……If doing 30 pick 2 weak skills Every 4:00min for 5 sets – goal is best sustainable pace: 40 row calories + Not for time: 400-800m sandbag carry, switch sides every 100m
Warm up 2x Start with run 600 m to 16 and back then 2 rounds 10 ps double moutian climbers duck walk 2x 10 hanging shoulder retractions Mobility for shoulder STRENGTH Strict Ring Dips/ bench 4 x 5 Seated Dumbbell OH -Press 4 x 10 (light) Lateral Delt Raise 4 x 10 (light) WOD 1 […]
One of our CFSS Teens rocking this squat…. Looking good Josh! Warmup 200 m run on floor in frog position 10 arm extension R@L ball roll lats and upper trap 10 squat jumps 2 burpees 20 sec straight arm ring holds Strength Hang Squat Cleans/ alternative to clean is KETTLEBELLS 3 x 3 @ 50% […]
WEAR SOCKS TODAY Warm up 10 goublet squats with 3 point contact 10 double bounce moutian climbers with 2 sec hold each leg banded pulls, pushes and medial raises corner hip and ankle release with bands 1 min each position Strength A) Back Squat 4×4 @ 70%, 1×3 @ 75%, 2×2 @ 80%, 1×1 @ […]
Team of 2-3 working together AMRAP 6 minutes 50 Double Unders 100 single skips 20 Wallballs Rest 1 min AMRAP 6 minutes 50 Double Unders or 100 single skips 20 Box Jumps Rest 1 min AMRAP 6 minutes 100 Single Skips 20 Slam ball Rest 1 min AMRAP 6 minutes 25 Double Unders or 50 […]
WARM UP 10 seated shoulder retractions 10 seated shoulder retractions plus hip lift 20 sec hold with hips up 10 burpees 2 cartwheels 5 depth jumps 5 clean jumps STRENGTH Alternate Front Squat and DB Bench press use SB or Bench 4sets x 9reps @ 70% hold 3 sec at BOTTOM WOD # 1 “5 […]
WEAK SKILL 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest
Warm up 5 inch worm pushups with openers right and left 10 squats with 3 point contact, dowel 10 squats with naked bar lat release with ball upper trap release with ball 40 m run STRENGTH Strict Handstand Push Ups/ knees on box and flutter kicks 5 x 5 Strict Pull Ups/ Bands or rings […]
SUMMER BIRTHDAY SLED PULL warm up 10 – 3 point squats with dowel 10 side to side lunges 5 buprees 30 sec walking planks Mobility banded hip stretch, external rotation and ankle ball lat release STRENGTH Front Squat 7 x 5 @ 80% WOD For time: Run 1 mile 200 Double Unders* *Every time you […]
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