Deine tägliche Herausforderung
WOD
2 ROUNDS
10 Calf + Tib Raises
30 Single Unders
10 BW Lunges
10 Sit-Ups
Into…
2 ROUNDS
10/8 Cal Bike
10 BB Alt. Lunges
20 Double Unders or 40 Single Unders
8 Kip Swings
50-40-30-20-10
Double Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining...
25/20 Cal Assault Bike
30 Back Rack Lunges (53/35)
25 Toes to Bar
(Score is Rounds + Reps)
50-40-30-20-10
Double Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining...
35/25 Cal Assault Bike
30 Back Rack Lunges (70/48)
25 Toes to Bar
(Score is Rounds + Reps)
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-Ups
AMRAP w/ Time Remaining...
20/15 Cal Assault Bike
20 Back Rack Lunges (35/25)
20 Toes to Something
(Score is Rounds + Reps)
Workout of the Day
2-3 ROUNDS
:30 Plank Hold
:30 Plank Alt. Shoulder Taps
-Rest :15-
:30 Bottom of Squat Hold
:30 Air Squats
-Rest :15-
:30 Glute Bridge Hold
:30 Hollow Rocks
*Start Light and end Light-Moderate. This is a deload week
(Score is Weight)
Week 6 of 7
3-Rep 'CF Total' Cycle
12-9-6-15-12-9
Front Squats (60/43)
Ring Dips
(Score is Time)
12-9-6-15-12-9
Front Squats 70/48)
Ring Dips
(Score is Time)
12-9-6-15-12-9
Front Squats (43/30)
Diamond Push-Ups
(Score is Time)
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
Workout of the Day
2 ROUNDS
200m Run
10 PVC Pass Throughs
5 Squat Jumps
10 Scap Pull Ups → 10 Kip Swings
5 Box Step Overs → 5 Box Jump Overs
Into…
2 ROUNDS
8 Barbell Good Mornings
8 PVC Cuban Press → 8 Barbell Hang Muscle Snatch
8 PVC Power Snatch Balance → 8 Barbell Power Snatch Balance
AMRAP x 30 MINUTES
1 Power Snatch (75/53)
3 Box Jump Overs (24/20)
5 Chest to Bars
*P1 completes a full round while P2 rests. Once a full round is complete, switch.
FITNESS
1 Power Snatch (53/35)
3 Box Jump Overs (24/20)
5 Pull Ups
COMPETE
AMRAP x 30 MINUTES
1 Power Snatch (83/60)
3 Box Jump Overs (24/20)
5 Bar Muscle Ups
(Score is Rounds + Reps)
WOD
MOBILITY ROUND
1:00 Cardio of Choice 1
5 Yoga Push Ups (Down Dog to Up Dog and back)
10 Alt Spiderman Twists
10 Alt 90/90 Hip Openers
10 Dead Bugs
1:00 Plank Hold
Into…
2 ROUNDS
1:00 Cardio of Choice 2
5 Pause Up-Downs
10 Sit Ups
10 Alt Lunges
20 Hollow Hold Flutter Kicks
2:00 Cardio Choice
25 Up-Downs
25 Sit-Ups
2:00 Cardio Choice
20 Walking Lunges
20 KB Alt. Heel Taps
(No Measure)
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
1 ROUND
5 Inchworm w/ Push Up
5/5 Moose Antlers
10 Slow Air Squats
5 Boot Strappers
10 Scap Push Ups
:20 Pike Hold
Into…
1-2 ROUNDS
200m Run
10 Air Squats (Round 2: Goblet Squat)
10 Push Ups (Round 2: Hand Release Push Up)
:20 Wall Handstand Hold
Practice Inversion Skills...*
Inversion Options...
Wall/ Freestanding HS Hold
HS Pirouetting
HS to Somersault
HS/ Bear Crawl Obstacle Course
*If uncomfortable/ unable to get inverted, complete the below option...
EVERY 2:30 x 4 SETS
:30 DBL OH DB Hold/Carry
12-15 DB Bent Over Reverse Flyes
:30 Tuck/Hollow Hold
-Rest w/ Time Remaining-
(No Measure)
400m Run
20 Air Squats
20 Push-Ups
200m Run
10 DB Goblet Squats (50/35)
10 DB Deficit Push-Ups
(Score is Rounds + Reps)
KG DB: (22.5/15)
400m Run
20 Air Squats
20 Push-Ups
200m Run
10 DB Goblet Squats (35/20)
10 DB Deficit Push-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- August's extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Split Jerk*
*Keep Weight Light. This is Prep for Friday.
(Score is Weight)
1 Kip Swing
+
1 Chest to Bar
+
1 Kip Swing
+
1 Chest to Bar
-Rest As Needed b/t Sets-
(No Measure)
Workout of the Day
AMRAP x 5 MINUTES
10 Banded Lat Pull-Downs
10 KB Deadlifts
10 KB Upright Rows
10 V-Ups
Into…
2 ROUNDS
5 Kip Swings
10 Ring Rows
5 Empty BB Goodmornings
10 RKBS
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep 'CF Total' Cycle
40 Toes to Bar
30 KB Swings (53/35)
20 Pull-Ups
10 Deadlifts (85% of Heaviest 3-Rep Deadlift)
(Score is Time)
KG KB: (24/16)
40 Toes to Something
30 KB Swings (35/26)
20 Jumping Pull-Ups
10 Deadlifts (75% of Heaviest 3-Rep Deadlift)
(Score is Time)
KG KB: (16/12)
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
