Thursday, 4/30/2015 WOD

“It’s up to us to create the world we want to live in, and we all have the power to do so if we set our minds to it.” – Richard Branson

 

Warm up:
CFTE Dynamic Stretches
25 Jumping Jacks
10 Push-ups
25 Situps
10 Push-ups
25 Supermans
10 Push-ups

Strength:
“Floor Press”
25 Minutes: Work up to Your 1 Rep Max of Floor Press

Conditioning:
15 Minute AMRAP:
10 Medball Slams 20/14
15 Deficit Push-ups
20 Russian Twists with Medball 20/14

Wednesday, 4/29/2015 WOD

“Kites rise highest against the wind – not with it.” – Winston Churchill

Warm up:
CFTE Dynamic Stretches
4 mins Coaches Call Out:
– Air Squats
– Jumping Jacks
– Pushups
– Situps

Skill:
Workout Prep and Review

Conditioning:
3 Rounds:
2 Mins – L Hold Hang From Bar (chin up grip)
2 Mins – Row For Max Calories
2 Mins – Jump Rope (singles or doubles)
2 Mins – Wall Balls 20/14

Clock will continuously run from station to station. There will be a 2 minute rest between rounds.

**NOTE: every time you have to drop from the bar during the L-Hold station, you must perform 5 burpees!!!

Tuesday, 4/28/2015 WOD

“I’ve failed over and over and over again in my life, and that is why I succeed” – Michael Jordan


Warm up:
CFTE Dynamic Stretches
200 Meter Run
Inch Worm Push-ups the Length of the Gym
30 Hollow Rocks
15 Ring Rows

Conditioning:
20 Minute AMRAP:
7 Jumping Lunges (per leg)
7 Strict Pull-ups
7 Handstand Push-ups
7 Toes to Bar

Cash out:
800 Meter Run

**NOTE: scaling for pullups will be 12 ring rows (no bands), scaling for hspu will be 12 pike pushups

Monday, 4/27/2015 WOD

“As long as you are breathing, there is more right with you than wrong with you” – Jon Kabat-Zin

 


Warm up:
CFTE Dynamic Stretches
Back Squat with bar to “Sally” 45/35
Skill:
“Cluster”
In 20 Minutes:
Review Movement
Build up to Rx Weight for Workout Below
5-5-5-5-5
Conditioning:
5 rounds for time:
9 Clusters 115/75
15 Burpees
21 Tuck-ups

Sunday, 4/26/2015 WOD

“The past is your lesson. The present is your gift. The future is your motivation.”  -Zig Ziglar 

Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Push-Ups
10 Tuck-Jumps
10 Sit-Ups
Conditioning:
25 Minute AMRAP:
3 Wall Climbs
20 Box Jumps 24″/20″
6 Ring Dips
40 Sit-Ups

Saturday, 4/26/2015 WOD

“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” – A.A. Milne

 
Warm up:
CFTE Dynamic Stretches
 
Conditioning:
8 Minute AMRAP
Row for Max Distance. Every 200 meters perform 8 Burpees over the Rower.
– Rest 90 Seconds-
8 Minute AMRAP
50 Double Unders / 50 Singles & 20 Tuck Jumps
30 Hollow Rocks
– Rest 90 Seconds –
8 Minute AMRAP
800 Meter Run Followed by AMRAP with remaining time of:
8 Pullups
20 Air Squats
– Rest 90 Seconds –
8 Minute AMRAP
80 Mountain Climbers
20 Ground to Overhead with a plate 45/25

Friday, 4/24/2015 WOD

“Don’t burn the day away – shake up your bones, shake up your feet. Open up because the best is yet to come!” – Dave Matthews


Warm up:
CFTE Dynamic Stretches
Coaches Callout
3 Minutes:
Hollow Body/Superman Rolls

Skill:
Deadlift/Sumo Deadlift High Pull

Strength:
30 Minutes of:
25 Reps at 50% of Your Bodyweight
Then:
5-4-3-2-1 (5-5-5-5-5 for Sumo Deadlift High Pull)
Then:
25 Reps at 50% of Your Bodyweight

Cashout:
Run 1 Mile
*No walking. Either Run or Rest 🙂

Thursday, 4/23/2015 WOD

“The Universe will respond to the drum that you are beating.” – Esther Hicks

Warm up:
CFTE Dynamic Stretches
Burgener Warm up
3 Rounds:
10 Box Jumps 24/18
10 American Kettlebell Swings 24kgs/16kgs

Conditioning:
30 Minute Ladder of Athletes Choice:
Snatch or Clean (any version)
The following sequence is to be done in a touch and go style if pulling from the floor.
Perform 1 Rep
Rest 5 Seconds
Perform 2 Reps
Rest 10 Seconds
Perform 3 Reps
Rest 15 Seconds
Perform 4 Reps
Rest 20 Seconds
Perform 5 Reps
Rest 1-3 Minutes – Add more weight and repeat the sequence

Cash out:
5 Minutes of Max Wall Balls
For every break, the athlete performs a rocket jack at the end of 5 minutes.

Wednesday, 4/22/2015 WOD

“The secret to life is to keep breathing.” – Greg Malszecki

Warm up:
CFTE Dynamic Stretches
Shoulder Mobility

Skill:
10 Minutes Handstand Progression

Strength:
30Minutes of Athletes Choice:
Strict Press/Push Press/Push Jerk
3-3-3-3-3-3-3

Conditioning:
Tabata:
20 Seconds Vacuum Hold
10 Seconds Crunch Hold

Tuesday, 4/21/2015 WOD

“A superior man is modest in his speech, but exceeds in his actions.” – Confucius

Warm up:
CFTE Dynamic Stretches
3 Rounds:
10 Sit-ups
5 Side Plank Lifts Per Side

Skill:
Kettlebell Windmill

Conditioning:
20 Minute AMRAP
5 Windmill Rows Per Arm 24kgs/16kgs
10 Windmill Deficit Push-ups Per Arm
5 Kettlebell Squat Clean Thruster/Windmill Per Arm
Followed by:
800 Meter Run
10 Stride Bursts
Finish with:
800 Meter Jog