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Programming Week of 3.5

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Monday 3.5

FIT

A.
Three sets of:
60s to perform: Strict Shoulder Press x 8 reps @ 2111, build
Rest 60 seconds
60s to perform: Strict Ring Rows x 8 reps @ 2110
Rest 60 seconds
60s to perform: Plank Hold on hands x 60 seconds or Max attempt
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell/KB Push Press
20 Mountain Climbers
(every step is a rep)

Rest 4 minutes then perform

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Bench Dips
10 No Push Up Burpees

COMP

A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

*Comp is responsible for their own timekeeping

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups/Pull Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

Score: A, heaviest press weight for both fit/comp. B, reps. C, reps.

Tuesday 3.6

FIT

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Medicine Ball Leg Curls x 15-20 reps @ 1010
Station 2 – Weighted Sit Ups/Sit Ups x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111, build

B.
15 Minute Amrap – Teams of 2, alternating rounds
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.
15 Minute Amrap – Teams of 2, alternating rounds
24 Russian Kettlebell Swings 70/55
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/55
12 Box Jumps 24/20

Score: A, bent row weight/deadlift weight. B, rounds + reps.

Notes: Person 1 will perform and entire round, then person 2 will perform an entire round.

Wednesday 3.7

FIT

A.

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15-20 Wall Balls / Goblet Squats
Minute 3 – 15-25 Push-Ups
Minute 4 – 15 DB Box Step-Ups or Box Step Ups
Minute 5 – 30-Second Front Leaning Rest on Rings or Max Plank on Hands

COMP

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

Score: don’t score it, just do it with quality and intent.

Thursday 3.8

FIT

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Rows x 10 reps
Interval 2 – Reverse Snow Angels x 7-10 reps @ 2020
Interval 3 – Down Dog Shoulder Taps x 20-30 reps
Interval 4 – 10-20 Russian Twists (with plate)

B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises

COMP

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(just do a max or scale to tuck if you cannot get it in the time allotted)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches 50/35
30 Toes to Bar

Score: A, nothing. B,time.

Friday 3.9

FIT

A. 15 minutes to establish an Overhead squat/front squat x3

B.

For time – 14 minute cap

2 rounds

100/50 singles

20 goblet squats

100/50 singles

12 Ring rows

100/50 singles

20 db/kB snatches

100/50 singles

12 ring rows

COMP

A. 15 minutes to establish a overhead squat heavy single

B.

2 rounds – 14 minute cap

100 dbl

20 ohs @50%

100 dbls

12 ring muscle ups/chest to bar

100 dbls

20 db/kB snatches 50/35

100 dbls

12 ring muscle ups/ chest to bar

score a. Weight b. Reps in cap or time

notes. For comp if competitive weight is less than your 50% use competitive weight of 115/80

Saturday 3.10

FIT & COMP

Teams of 2 – 10 Minute Amrap, alternating rounds

5 Power Cleans

10 Hand Release Push Ups

rest 5 minutes

Teams of 2 – 10 minute Amrap, alternating rounds

5 Shoulder to Overhead

10 Kettlebell Swings

Score: total reps for wod 1, and total reps for wod 2 separately

Sunday 3.11

FIT & COMP

Flow Work

40 Minute Amrap

Bike 10 Cals

Overhead Walk 20 yards each arm

Row 10 Cals

Plank on Rings/Hands 20-30s

30 Singles

8 Sots Press or 30s Bottom of Squat hold