Deine tägliche Herausforderung
WOD
Banded 7's
-into-
2 SETS
100m Run
4 Deadlifts
4 Strict Muscle Cleans
4 Strict Press + Behind the Neck Strict Press
4 Vertical Jumps*
*Land in a quarter squat!
Into…
2 ROUNDS
8 Alt. Elbow Punches
4 Hang Power Cleans → Power Clean
4 Push Press → Push Jerk
FOR TIME
0:00-14:00 Complete...
1200m Run
30 Power Clean & Jerks (103/70)
-Rest w/ Time Remaining-
14:00-24:00 Complete...
1000m Run
30 Power Clean & Jerks (83/61)
-Rest w/ Time Remaining-
24:00-32:00 Complete...
800m Run
30 Power Clean & Jerks (70/48)
*P1 and P2 complete the run together. Partners will split barbell work as needed.
(Score is Total Working Time)
Fitness Weights:
BB 1: 60/43
BB2: 50/35
BB3: 43/30
Compete Weights:
BB1: 110/75
BB2: 100/70
BB3: 83/61
Workout of the Day
2 ROUNDS
10 Up-Downs
10 Alt. Lunges
10 Ring Rows
10 Mod-Jumps (Shorter forward jumps)
Into…
2 ROUNDS
10 Burpees
10 Alt. Step-Ups
10 Push-Ups
5 Broad Jumps
30 Alt. Box Step-Ups (Athlete Choice)
10 Burpee Broad Jumps
30 Ring Rows
10 Burpee Broad Jumps
30 Push-Ups
10 Burpee Broad Jumps
(Score is Rounds + Reps)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
1 ROUND
100m PVC Overhead Run
10 90-90 Hip Rotations
10 Scap Pull Ups
10 Ring Rows
Into…
1 ROUND
100m Run
10 PVC Pass Throughs
10 Cossack Squats
10 Kip Swings
Into…
1 ROUND
100m Run
10 PVC Behind the Neck Strict Press from ¼ Squat
5 Power Snatch or 5 Power Cleans
10 Narrow Air Squats OR Alt. Single Leg Box Squats
3-5 Big Kips + 3-5 Kipping Pull-Ups, Jumping Pull-Ups, or Ring Rows
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 2 of 7
The Other CF Total Strength Cycle
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 2 of 7
The Other CF Total Strength Cycle
30 Alt. Pistols
20 Pull-Ups
10 Overhead Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
30 Alt. Single Leg Box Squats*
20 Ring Rows
10 Front Squats (135/95)
*Option for Narrow Stance Air Squats.
(Score is Time)
KG BB: (60/42.5)
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(No Measure)
NOTE -- October's extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
400/300 Alt. Box Step-Ups (24/20)
Week 2 of 5 -- "Chad" Extra Credit
(No Measure)
8 Sumo Stance RDL
8 Normal Stance RDL
8 Heels Touching RDL
*Keep Weight Moderate across all sets.
(Score is Weight)
WOD
1 ROUND
:30 Legs Only Rowing
:30 Leg + Body Rowing
1:00 Full Body Rowing
Into…
EMOM x 4 MINUTES (:30 ON/ :30 OFF)
MIN 1 - SPM 22-24
MIN 2 - SPM 24-26
MIN 3 - SPM 26-28
MIN 4 - SPM 28+
Into…
1 ROUND
5 Up-dog to Down-Dog
10 Up-Downs
5/5 Moose Antlers
10 Cat Cows
5 Burpees
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
EMOM x 20 MINUTES
MIN 1 -- 15/12 Cal Row
MIN 2 -- 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
2:00 Foam Roll
10 Slow Up-Dog to Down Dog
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
2 ROUNDS
50 Single Unders
20 Plank Shoulder Taps (Pike Position RD2)
12 Elbow Punches
8 BB Strict Presses
Into…
1 ROUND
30 Single-Single-Doubles
2 Half Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Presses
Into…
1 ROUND
21 Double Unders
2 Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Jerks
(Score is Weight)
Week 2 of 7
The Other CF Total Strength Cycle
21 Double Unders
7 Hang Power Clean & Jerks (115/75)
3 Wall Walks
(Score is Rounds + Reps)
KG BB: (52.5/35)
35 Single Unders
7 Hang Power Clean & Jerks (75/55)
3 Half Wall Walks
(Score is Rounds + Reps)
KG BB: (35/25)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- October's extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
-Rest As Needed b/t Sets-
*Use 85-90% of 1RM Clean.
(Score is Weight)
Workout of the Day
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Alt. 90/90 Hip Rotations
MIN 2: :20/:20 Sciatic Hamstring Floss
MIN 3: Wide Stance Good Mornings
MIN 4: Alt. Lunges
Into…
LINE DRILLS 20-25ft
Toe Walk
Heel Walk
Straight Leg Bound
Side Shuffle
A-Skips
B-Skips
Into…
1-2 ROUNDS
400m Run
10 Sit-Ups
10 DB Farmer Alt. Lunges
800m Run
40 Sit-Ups
20 DB Farmer Alt. Lunges (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG DB: (22.5/15)
800m Run
30 Sit-Ups
20 DB Farmer Alt. Lunges (35/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG DB: (15/10)
200m Cool Down Walk
10 Cat/Cows
:30/:30 Calf Stretch
-Rest as Needed b/t Sets-
(No Measure)
