General Fitness Tuesday/wed/thursday

Prep Work
500M Row
2X30 Soleus stretch
Warm up movements

WOD
A.
20 Min AMRAP
1K Row
100 Singles
5 Strict ttb/5 V-ups
30 Walking lunges

B.
5X10 Single arm DB strict press
5X20 Banded pull aparts

C.
3-5 min cool down
2X1:00 Banded pec stretch
2:00 Lacrosse ball roll out (Upper back)

Wednesday
Prep Work
2X 10 Power clean+FS
2X 10 Push jerk

WOD
A.
EMOM to a tough clean and jerk
10 min cap start where ever you want

B.
EMOM to a tough snatch
10 min cap start where ever you want

C.
Double under practice 5 min

Thursday
A.
12 Sets of
:30 on :30 Off
Airdyne intervals quick aerobic pace

B.
20 Min mobility

Advertisements

General Fitness Monday

Prep work
2-3 min row/bike/jog
2X10 Goblet squat 2 second descent each rep
2X10 Walking high kicks

WOD
A.
Back squat
Every 2 min for 6 sets
3 back squat at a moderate weight

B.
6 Min EMOM
Odd min 3 TTB+5-10 Pull ups
Even min 10 Wall ball shots
6 Min EMOM
Odd min 5 burpees+ 30 Double unders
Even min 10 Wall ball shots

No rest in between emoms just a straight transition

Approach at 80% effort

C.
3-5 min bike/walk/row
2X20 Reverse toe touches
2X1:00 Calf stretch

General Fitness

OPEN FRIDAY
Prep Work
3 min Shuttle run

4 min of mobility
Choose between working on
1.lat roll out
2.Banded lat stretch
3. Reverse toe touches
4.Drinking birds/leg pumps

3 rounds
3-5 Deadlift no more then 70%
5 (No push up) burpee box jump
10 Cal bike @ 80% effort
Rest 1 min

Then!!!!
Warm up dumbbell snatches

17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men RX-50lb/24″
Female RX 35lb/20″

Scaled Men-35lb/20″
Scaled Femail-20lb/20″
For scaled divisions a step up is allowed

Time cap: 20 minutes

For any other questions about your age group or standards click on the link below

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_1-10ednhsy6ewhd6.pdf

Saturday
Team stretch

WOD
Teams of 2
20 min amrap
400M Run
12 Pull ups
12 Dumbbell thrusters

10 min of skill work of your choice

5 min mobility

General Fitness 2/20-2/23

Monday

Prep work
2-3 min row/bike/jog
2X10 Goblet squat 2 second descent each rep
2X10 Walking high kicks

WOD
A.
Back squat
10 min EMOM
2 Squats @ 65-80%

B.
6 Min AMRAP
5 Power clean 115/75
10 Bar facing burpees
30 Double unders

Approach at 80% effort

C.
3-5 min bike/walk/row
2X20 Reverse toe touches
2X1:00 Calf stretch

Tuesday

Prep work

WOD
A.
25 min AMRAP
250M Row
100′ Bear crawl
15 Wall ball shots
5 strict pull ups
Approach this with the goal of maintaining the same exact pace the whole time (basically don’t start out to fast)

B1-Single leg RDL 3X7-10 W/Dumbbells of your choice
rest 1 min
B2-Standing strict press 3X7-10
rest 1 min

Wednesday

Prep Work
3 min AMRAP
50′ Bear crawl
50′ Inchworm no push up
50′ Broad jump

WOD
A.
2X60/50 Cal row @ moderate effort
*Just getting a better feel for what pace to keep during “calorie setting”

B.
10 Min to practice one legged squat (pistols)

C.
10 Min to practice c2b pull ups/bar muscle ups/ring muscle ups

Thursday
A.
5K Row at an EASY effort

B.
10-20 min of mobility work

General Fitness 2/13-2/18

Prep Work
Monday
3 min AMRAP
50′ Bear crawl
50′ Walking lunge

Then
2X7 Goblet squat 53/35
2X:30 Pigeon stretch

WOD
A.
5X3 Back squat
Build on each set
15 min cap

B.
27-21-15-9
Cal Rowed
Clusters 95/65
*Modified version of a previous open workout, Get after it and push the pace!

C.
3 min Cool down on bike
2X1:00 Sampson stretch
2X20 Reverse toe touches

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
Every 3 min for 15 min (5 sets)
15 ttb
10 dumbbell OVHD walking lunge
30 Double unders

B.
Time cap 3 min
10-1
Cal rowed
Dumbbell squat clean

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
At an moderate effort
2X500M Row
Rest as needed

B.
10 Min to build to a technical Power snatch

C.
10 min to build to a technical Power clean

D.
Mobility of your choice. 5:00+ minimum

Post result

Thursday

A.
30 Min of movement
1 min each station
Shuttle run
Bike
Row
Russian swings 35/26

B.
Deep stretching 10:00

Post results

Friday
Prep Work
500M Row
10 PVC Pass throughs
10 PVC OHS
+5 min warm up of your choice

WOD
A.
TBA

B.
1K Row easy pace

C.
Cool down+mobility of your choice

Saturday
Team stretch

WOD
Teams of 2-4

Max reps in 3 min on each station
Bike for calories
Row for calories
Rope climbs/Strict pull ups
Dumbbell clusters
Burpees

Cool Down your choice

Post results

Friday

Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X:30 jump rope
2X10 beat swings
2X 7-10 Hang squat clean 75/55

WOD
A.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

B.
2X:30 Max Sniper fire burpees
Rest :30 in between sets
Then
2X:20 Max effort bike sprint+10 Wall ball shots
*Push this to the max. No more then 3:00 of rest between efforts

C.
Shin box drill 2X20
2X50′ Inch worm push up

Cool Down
Mobility
Post results

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
100 Wall balls (One partner holds wall sit)
100 Push ups (One partner holds plank)
75 Weighted step ups 24/20 (one partner holds another set of weights)
100 Push ups (One partner holds plank)
100 Wall balls (One partner holds wall sit)
25:00 Cap

B.
10 Min Cool Down

Cool Down
Mobility
Post results

General Fitness

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
3X5
DB KB Front squat
Tempo will be 53X0
10 min Cap

B.
20 Min AMRAP
10 overhead walking lunge
8 burpees
10 overhead walking lunge
8 chest-to-bar pull-ups
Weight should be around 55/30lbs (KB are ok to use also)

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
4 min AMRAP
3 CJ 135/95
3 TTB
6 CJ 135/95
6 TTB
ETC….
Rest 2 min repeat

B.
3-5 Sets of
500M Row
Partner up and use their row time as your rest time. Goal is to row each set within 5-10 Seconds of your 500PR

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
4 Min EMOM
10 TNG Power snatch
115/75

B.
For time:
1k row
30 HSPU/ Seated dumbbell strict press w/heavy weight
30 Pull ups
***Make this fast

C.
Mobility of your choice. 5:00+ minimum

Cool Down
Mobility
Post result