Thursday, 08/31/2017 WOD

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” -St. Jerome

Warm Up:
CFTE Dynamic Stretches
“Tabata”
4 Rounds Of:
Air Squats

Strength:
20 Minutes:
Squat Clean
Establish a 1 Rep Max With Proper Form
 *Post Your 1 Rep Max Into WODIFY!

Conditioning:
8 Rounds:
Every 90 Seconds Perform:
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean +
1 Hang Squat Clean
*Increase The Weight Each Set*

Wednesday, 08/30/2017 WOD

“The past cannot be changed. The future is yet in your power.” -Mary Pickford

Warm Up:
CFTE Dynamic Stretches
Then:
500 Meter Row For Time

Strength:
15 Minutes:
Push Press

Establish a 1 Rep Max With Proper Form

*Post Your 1 Rep Max Into WODIFY!

Conditioning:
Buy In:
250 Meter Sprint Row
Then:
10 Minute Ascending Ladder: (1 Rep, 2 Reps, 3 Reps Etc..)
American Kettlebell Swings (24kgs/16kgs)
Strict Pull-Ups
V-Ups
Cash Out:
250 Meter Sprint Row

Tuesday, 08/29/2017 WOD

“Always do your best. What you plant now, you will harvest later.” -Og Mandino

Warm Up:
CFTE Dynamic Stretches
Squat Therapy
5×5

Strength:
Back Squat
20 Minutes:
7×3
*Post Your 3 Rep Max Into WODIFY!
Conditioning:
“3-2-1”
3 Minutes At Each Exercise:
Wall Balls (20lbs/14lbs)
Burpees
Sit-Ups With Medball (20lbs/14lbs)
*Rest For 1 Minute*
Repeat For 2 Minutes Then 1 Minute

Monday, 08/28/2017 WOD

“How you do anything is how you do everything.” -T.Harv Eker

Warm Up:
CFTE Dynamic Stretches
3 Rounds Of:
10 Push-Ups
10 Ring Rows
10 Sit-Ups
Strength:
Bench Press
20 Minutes:
4 Sets, Increasing weight each set (USE A SPOTTER!)
Set 1: 30 Bench Presses
Set 2: 20 Bench Presses
Set 3: 10 Bench Presses
Set 4: AMRAP at Weight Used For Set 1
Conditioning:
4 Rounds For Time:
200 Meter Sprint
5 Chest To Bar Pull-Ups
10 Toes To Bar
15 Deficit Push-Ups

*Post Your Time Into WODIFY!

Sunday, 08/27/2017 WOD

“You are not stuck where you are unless you decide to be.” – Dr. Wayne Dyer
Warm-up:
CFTE Dynamic Stretches
4 Tabata Rounds of each:
KB Swings
Inchworms
Hollow Hold
Strength:
Deadlift
20 mins:
Work up at 3 Rep Max
Conditioning:
5 Rounds for time:
5 Wall Climbs
10 Deadlifts 185/125
15 Hollow Rocks
20 Air Squats
Scaling for Wall Climbs:
10 Inchworm Push-ups

Saturday, 08/26/2017 WOD

“The positive thinker see’s the invisible, feels the intangible, and achieves the impossible.” -Winston Churchill
Warm Up:
CFTE Dynamic Stretches
100 Partner Medball Sit-Ups (20lbs/14lbs)
Skill:
Bar Muscle Up
10 Minutes:
Review and Practice
Conditioning:
3 Rounds For Time:
400 Meter Run
10 Bar Muscle-Ups
20 Push Jerks (135lbs/95lbs)
30 Lateral Jumps Over The Bar
Scaling Options For Bar Muscle Up:
20 Chest To Bar Pull-Ups
30 Pull-Ups
30 Ring Rows

Friday, 08/25/2017 WOD

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve ever done before.” -Bonnie Blair

Warm up:
CFTE Dynamic Stretches
5-7 Minutes of Foam Roll/Lacrosse Ball
 
Strength: 
Power Clean
3x3x3x3x3
Spend 15 minutes to Review and work up to a 3RM.
Conditioning:
Partner WOD!
Teams of 2
21:00 AMRAP
16 Power Cleans (105lbs./75lbs.)
14 Ball Slams (25lbs./15lbs.)
10 Man Makers (50lbs./30lbs.)
Run 200 Meters w/ medicine ball (20lbs./14lbs.)
*Divide the workout evenly. The run is with your partner. Take turns with the medicine ball as needed

Thursday, 08/24/2017 WOD

“A goal should scare you a little and excite you a lot.” -Joe Vitale

Warm up:
CFTE Dynamic Stretches
Junkyard Dog
 
Strength:
Every 2 Minutes for 14 Minutes:
3 Front Squats + 4 Back Squats (105lbs./75lbs.)
 
Conditioning:
EMOM 25 Minutes:
Minute 1: 12 Toes-to-Bar
Minute 2: 20 HR Push-ups
Minute 3: 12 Goblet Squats (24kg./16kgs.)
Minute 4: 20 Russian KB Swings (24kg./16kgs.)
Minute 5: 12 Burpee over KB
 

Wednesday, 08/23/2017 WOD

“One day or day one, you decide!”  -Unknown

Warm up:
CFTE Dynamic Stretches
Run 200 Meters
20 Air Squats
20 Tuck Jumps
 
Skill:
Spend 10 Minutes to review the Double Under and practice!
 
Conditioning:
For Time:
 Buy in:
800 Meter Run
 50-30-20
Wallballs (20lbs./14lbs.)
 30-90-150
Double Unders
 Cash-out:
800 Meter Run
*After you return from your buy in 800 Meter Run perform a 200 Meter Run every 4th minute.
 

Tuesday, 8/22/2017 WOD

“Keep your eyes on the stars and your feet on the ground.”  -Theodore Roosevelt

Warm up:
CFTE Dynamic Stretches
500 Meter Row
 
Skill: 
Spend 15 minutes to review the movements below.
Perform 5 Reps of each exercise.
 
Conditioning:
Partner WOD!
Teams of 2 for all 3 Pieces:
-At 0:00-
42-30-18 of:
Thrusters (95lbs./65lbs.)
Pull-ups
-At 11:00-
42-30-18 of:
Calorie Row
Power Snatches (95lbs./65lbs.)
-At 22:-00-
42-30-18 of:
Knees-to-Elbow
Box Jumps
Front Rack Lunges (95lbs./65lbs.)
Mountain Climbers (per leg)