Friday, 10/31/2014 WOD

“We can change our lives.  We can do, have, and be exactly what we wish.” – Tony Robbins 

Warm up:
CFTE Dynamic Stretches
WOD Set up and Review

 

Conditioning:
“Welcome to 7-11”
4 Rounds:
11 Burpees
11 Pull-ups
11 Tuck Jumps
11 Situps
11 Kettlebell Swings 24kgs/16kgs
11 Toes to Bar
11 Double Unders

Cash out:
Tabata
Athlete can pick either Burpees, Tuck Jumps or Pull-ups

Thursday, 10/30/2014 WOD

“Stop being afraid of what could go wrong and focus on what could go right.” – Jack Canfield 


Warm up:

CFTE Dynamic Stretches
10 min:
Squat – Pushup – Pull up Ladder
(3-2-1; 6-4-2; 9-6-3; etc)

 

Skill:
Lateral Bounding


Conditioning:
20 Minute AMRAP:
10 Bounds to the Right and Left
20 Rotation Medball Slams 20lbs/14lbs
10 Single Arm Kettlebell Thruster (Right Arm only then Left Arm only in next round etc..)

Wednesday, 10/29/2014 WOD

“When I went to school, they asked me what I wanted to be when I grew up.  I wrote “Happy.” They told me I didn’t understand the assignment and I told them they didn’t understand life.” – John Lennon

Warm up:
CFTE Dynamic
3 Rounds:
10 Squats
7 Sit-ups
5 Push-ups


Skill:
WOD Review

 

Strength:
Box Squat
3-3-3-3-3

 

Conditioning:
7 Minute AMRAP
10 Side Plank Lifts Right
10 Mountain Climbers
10 Side Plank Lifts Left
10 Leg Thrusts
Followed by
5 Rounds
Run 200 Meters
60 Second Max Handstand Push-ups

Tuesday, 10/28/2014 WOD

“Imagination is the pipeline to inspiration.” – Wayne Dyer

Warm up:
CFTE Dynamic Stretches
Tabata:
“Hug a Twinkie”

Skill:
Jumping with the Bar

Strength:
In 10 Minutes, Discover your 5 Rep Max of Bar Jumps

Conditioning:
18 Minute AMRAP:
7 Bar Jumps 95lbs/65lbs
10 Medicine Ball Wall Throws 20lbs/14lbs
12  Caterpillar Crunches

Cash out:
Reverse Tabata Squats:
20 Seconds Hold Bottom of Squat
10 Seconds of Squats

Monday, 10/27/2014 WOD

“It’s never crowded along the extra mile.” – Wayne Dyer

Warm up:
CFTE Dynamic Stretches

Spinal Bracing Sequence:
Teach Application Scenarios and Every Athlete Will Lead One

Recovery/Flexibility:
10-15 Minutes Partner Leg Stretching +Foam Rolling

Conditioning:
Tabata:
Hollow Rock and Rolls
Followed by:
Tabata:
Overhead Medicine Ball Hold
Lateral Spinal Flexion (rest in braced postion)
Followed by:
10-15 Minutes Partner Upper Body Stretching + Foam Rolling

Sunday, 10/26/2014 WOD

“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

Warm up:
CFTE Dynamic Stretches
2 rounds:
5 Pull Ups
10 Air Squats
15 Supermans

 
Skill:
Deadlift
WOD Review
 
 
Conditioning:
Run 800m
50 Deadlfts (95lb/65lb)
40 Hollow Rocks
30 Burpees
20 Push ups on med ball
10 Russian Twists with med ball (20lb/14lb)
Then:
Run 400m
10 Deadlifts (95lb/65lb)
20 Hollow Rocks
30 Burpees 
40 Push ups on med ball
50 Russian Twists with med ball
Then: 
Run 200m

Saturday, 10/25/2014 WOD

“Pink is pretty, Pink is bright. I made a decision to live and fight.” – B.B. Goodman


Warm up
CFTE Dynamic Stretches

Coaches Choice

Conditioning:
Benchmark!
“Grace”
For Time:
30 Clean and Jerks 135lbs/95lbs

Friday, 10/24/2014 WOD

“You must attach yourself spiritually to what you have placed in your imagination as a future fact, and never allow anyone, anything, any circumstance, no matter how persuasive their case, to alter what you know to be your destiny.” – Wayne Dyer

Warm up:
CFTE Dynamic Stretches
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups

Conditioning:
Benchmark!
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Coaches Notes: There is a 40 Minute Time Cap.
Scaling Options: Jumping Pull-ups, Pull-ups with Band,  Push-ups from knees.

Thursday, 10/23/2014 WOD

“Good actions give strength to ourselves and inspire good actions in others.” – Plato
                 

Warm Up:
CFTE Dynamic Stretches 
3 Rounds:
25 Jumping Jacks
10 Situps 
10 Superman’s

Skill:
Russian Kettlebell Swing
WOD Review

Conditioning :
4 Rounds for Time:
12 Russian Kettlbell Swings 24ks/16kgs
25 Wall Balls 20lbs/14lbs
12 Russian Kettlebell Swings 24kgs/16kgs
25 Box Jumps 24″/20″

Wednesday, 10/22/2014 WOD

“Life isn’t about finding yourself.  Life is about creating yourself.” – George Bernard Shaw

Warm up:
CFTE Dynamic Stretches
4 Minute Coaches Call Out:
Sit-ups
Jump Rope
Air Squats
Push-ups

Skill:
Hang Power Clean
Deadlift
Spend 15 Minutes building to appropriate weight for the workout below.

Conditioning:
7 Minute AMRAP:
5 Hang Power Cleans 155lbs/105lbs
10 Overhead Stationary Lunges Per Leg 45lbs/25lbs
Rest 3 Minutes
5 Minute AMRAP:
5 Deadlifts 155lbs/105lbs
10 Deficit Push-ups
Rest 3 Minutes
3 Minute Max Effort Jump Rope Double Unders or Singles. The Athlete Must Perform 10 Sit-ups Every Time He/She Stops to Rest.