Friday, 9/30/2016 WOD

“While you  may be your own toughest adversary, you can also be your biggest supporter.”- Richard Branson


Warm up:

CFTE Dynamic Stretches
3 Rounds of:
5 Chin-ups
10 Push-ups
15 Air Squats

Skill:
Spend 15 Minutes Reviewing the following movements:
Medball Clean
Ring Dip

Conditioning:
4 Rounds for time:
400 Meter Row
30 Medball Cleans (20/14)
20 Chin-ups
10 Ring Dips

Thursday, 9/29/2016 WOD

“Our greatest glory is not in never failing, but in rising every time we fail.”- Confucius

 

Warm up:
CFTE Dynamic Stretches
6 min abs:
Hip Drops
Mountain Climbers
Reverse Crunches
Tuck-ups
Flutter Kicks
Plank Hold

Strength:
Snatch + Overhead Squat
15 mins working up to a heavy complex of:
1 Snatch + 2 Overhead Squats

Conditioning:
For time:
21-15-9
KB Swings (24kg/16kg)
Goblet Squats
then..
100 Double Unders (300 Singles)
then..
21-15-9
Snatches (95/65)
Overhead Squats (95/65)

Scaling Weight Options:
75/55, 65/45, 45/35

Wednesday, 9/28/2016 WOD

“Coming together is a beginning; keeping together is progress; working together is success.”- Henry Ford


Warm up:

CFTE Dynamic Stretches
2 Rounds:
5 Inch worms
10 Good Mornings
15 Sit-ups

Skill:
Handstand Push-up
-Spend 10 mins reviewing/practicing
-For those who have a solid HSPU, working on decifit HSPU’s
-The goal is to achieve the HSPU with full range of motion, moving away from using mat’s which limit the full functional movement.

WOD Prep:
Deadlift
-Spend 15 mins prepping to WOD weight, increasing weight each set:
-You can go above the weight used in WOD during this portion.
12x9x6x3

Conditioning:
Benchmark!
“Diane”
21-15-9 for time of:
Deadlift (225/155)
Handstand Push-ups

CASHOUT: 100 Hollow Rocks

Scaling Options for HSPU:
21-15-9 Pike Push-ups (from a box)
21-15-9 Pike Push-ups (standard)

Tuesday, 9/27/2016 WOD

“How do we change the world? One random act of kindness at a time.” – Morgan Freeman
Warm up:
CFTE Dynamic Stretches
2 Rounds:
5 Inchworm Push-ups
10 Jump Squats
15 Mountain Climbers (per leg)
Skill:
Squat Clean (with 3 sec pause)
Spend 15-20 minutes reviewing and warming up to weight used in WOD.  Each Squat Clean will have a 3 second pause at the bottom of the squat.
Strength/Conditioning:
10 Min EMOM:
EVEN: 10 Wall balls (20/14) + 10 Plyo Push-ups
ODD:  20 Sit-ups with Medball (20/14)
Rest 2 mins, then:
10 Min EMOM:
EVEN: 3 Squat Cleans with 3 sec pause at the bottom (225/155)
ODD: Hollow Hold (30 sec accumulation)
NOTE:
Choose a “heavy” weight that you can successfully do at least 1 round without dropping the bar.  The goal is to attempt all rounds without having to drop the bar.

Monday, 9/26/2016 WOD

“It’s not so much where you’re going, it’s what you’re willing to let go of to get there.” – Unknown


Warm up:

CFTE Dynamic Stretches
1 min: Handstand Hold/Plank Hold
1 min: Active Shoulders Hang from the bar

Skill:
Rope Climb (J-Hook)
15 mins- Review/Practice Rope Climb (J-Hook)
or..
15 mins- 1 Rep Max Weighted Pull-up (For those who have the Rope Climb)

Conditioning:
“Partner WOD”
WOD 1:
12 mins:
Partner 1: Row 500 Meters
Partner 2: AMRAP:
1 Rope Climb
3 Wall Climbs
5 Burpees

1 Minute Rest, Then…

WOD 2:
12 mins:
Partner 1: Run 400 Meters (Sprint!)
Partner 2: AMRAP:
7 Knees to Elbow
9 Rocket Jacks
11 Supermans

Partners Switch once Partner 1 is finished with the Row in WOD 1 and Run in WOD 2.

Sunday, 9/25/2016 WOD

“The mind is everything. What you think you become.” -Buddha   

 


Warm up:

CFTE Dynamic Stretches
4 Tabata Rounds of:
Plank Hold
Reverse Crunches
Sit-ups
Single Jump Rope

 

Skill:
Double Under
Review and practice for ten minutes.


Conditioning:

8 minute AMRAP:
10 Air Squats
10 Hollow Rocks
10 Ring Rows
Rest 3 minutes
8 minute AMRAP:
10 Lunges
10 Mountain Climbers
10 Push-ups
Rest 3 minutes:
200 Double Unders

Saturday, 9/24/2016 WOD

“Imagination is more important than knowledge.” -Albert Einstein

Warm Up:
CFTE Dynamic Stretches
Benchmark!
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

Conditioning:
For Time:
21-18-15-12-9-6-3
Burpee Box Jump Overs 24″/20″
Ring Dips

*After Each Round Complete, Run 200 Meters

Friday, 9/23/2016 WOD

“It is all perfect the universe we are in. Slow down and enjoy it all.” – Dr. Wayne Dyer
Warm up:
CFTE Dynamic Stretches
Shoulder Mobility
“Junk Yard Dog”
Skill:
Hang Power Clean
Shoulder to Overhead (Strict Press, Push Press, Push Jerk)
Spend 10 mins working up to Workout weight
Conditioning:
20 min EMOM:
Even: 4 Hang Power Cleans + 4 Shoulder to Overhead (135/95)
Odd: 8 Chest to Bar Pull-ups
NOTE: Use a challenging weight that you can successfully do unbroken for a complete round.
Scaling for Chest to Bar Pull-ups:
12 Pull-ups
12 Ring Rows

Thursday, 9/22/2016 WOD

“Don’t like the chapter you’re in? Write a new one. You’re the author of your life.” – Unknown
Warm up:
CFTE Dynamic Stretches
400 Meter Run, then:
Walking Lunge the length of gym 2x
Duck Walk the length of gym 2x
Broad Jump the length of gym 2x
High Knees the length of gym 2x
Butt Kickers the length of gym 2x
Strength:
Front Squat
20 mins complete the following rep scheme:
3x3x3x3x3
3 sec pause at the bottom of last rep in each set
10 sit-ups between sets
Conditioning:
For time:
50 Front Squats (75/55)
50 Lateral Jumps over bar
200 Meter Run
40 Front Squats (75/55)
40 Lateral Jumps over bar
200 Meter Run
30 Front Squats (75/55)
30 Lateral Jumps over bar
200 Meter Run
20 Front Squats (75/55)
20 Lateral Jumps over bar
200 Meter Run
10 Front Squats (75/55)
10 Lateral Jumps over bar
200 Meter Run

Wednesday, 9/21/2016 WOD

“Live with Passion!” – Tony Robbins
Warm up:
CFTE Dynamic Stretches
25 Jumping Jacks
15 Good Mornings
25 Sit-ups
Skill:
Double Unders
Spend 5-10 mins reviewing/practicing
Strength:
Deadlift
Spend 15-20 mins (increasing weight each set)
5x5x5x5x5
Between each set, perform 10 Sit-ups
Conditioning:
4 Rounds for time:
40 Double Unders (120 Singles)
20 KB Swings (24kg/16kg)
40 Mountain Climbers (Total)
20 V-ups