Wods 11.30.15 – 12.6.15
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Whats going on at CFSB” parent_id=”” id=”” class=”” style=””]Whats going on at CFSB
NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP
CLOSINGS – Holiday Closings and Hours
Classes – December Fundamentals sign up is here! Begins Tuesday December 1st
Classes – Mobility Class 4 Week Front Rack Fix
NEW CLASSES! Kids and Teens training starts this week!
CFSB Wellness Wednesday – Amy’s Treat Corner – Sweet Potato Pumpkin Pecan Pie
Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive
Memberships – A note about membership holds over the holidays
Weather! – Snow snow Snow SNOOOOWWWWW
Classes- Mobility Class Time Change
Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System[/accordion_item][accordion_item title=”Monday 11.30.15″ parent_id=”” id=”” class=”” style=””]Monday 11.30.15
A.
3 Rounds
45 Second Deadbug
15 Seconds Rest
45 Seconds Childs Pose
15 Seconds Rest
B.
Power Snatch & Kipping Skill Work and Warm Up – Coaches Choice
C.
Every Minute on the Minute for 20 minutes
Odd Minutes – Power Snatch x 2
Even Minutes – Chest to Bar Pull Ups x 5
Notes:
Deadbug – First position
Childs Pose – Alternate Driving the thumbs up for a 2 count
Power Snatch – Heavy but technical throughout the duration of the workout, score is the LOWEST weight you lifted through the rounds – so start with something you know you can keep up with, if you have to strip weights off, that is your new score.
Chest to Bar – Try as hard as you can to keep to the standard, if you can’t do chest to bar – do a regular kipping pull up – if you cannot perform strict or kip without a band, perform ring rows.[/accordion_item][accordion_item title=”Tuesday 12.1.15 – DECEMBER FUNDAMENTALS BEGINS” parent_id=”” id=”” class=”” style=””]Tuesday 12.1.15
A.
3 Rounds
45 Seconds Pillar
15 Seconds Rest
45 Seconds Elevated Hip Bridge
15 Seconds Rest
B.
15 Minutes to Establish Squat 5rm
C.
7 Minute Amrap
3 Push Ups
6 Double Unders
6 Push Ups
12 Double Unders
9 Push Ups
18 Double Unders
12 Push Ups
24 Double Unders
15 Push Ups
30 Double Unders
18 Push Ups
36 Double Unders
The Push Ups move up by 3’s, the Double Unders move up by 6’s.
Notes:
For the Hip Bridge – If you feel like you can add a little weight – throw a kettle bell on your hips and hump that bad boy to the sky. Just remember, you have to hit full extension before returning your ass to the floor. Try to stick with a nice tempo of repetitions – don’t just try to set the speed air humping record…which I guess, is a thing
For the Double Under Scaling –
If you are awesome, or even subpar at Double Unders – Full Amount of Doubles
If you can kind of do doubles, half of the time. – Match the rep scheme for push ups and do half the double reps – 3 push ups, 3 doubles, 6 push ups, 6 doubles…etc
If you just generally suck at doubles – Match the rep scheme for push ups and do half double under ATTEMPTS – 3 push ups, 3 double attempts, 6 push ups, 6 double attempts…etc[/accordion_item][accordion_item title=”Wednesday 12.2.15 – KIDS AND TEENS TRAINING BEGINS” parent_id=”” id=”” class=”” style=””]Wednesday 12.2.15
A.
8 Minutes to warm up to your first set
3 Rounds
At the top of each 2:30 minute mark – perform max reps handstand push ups
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings 70/55
15 Thrusters 75/55
Notes:
Handstand Push Ups – you can transition to the next level once you’ve hit 12 repetitions across the board. Once you have, move to the next progression no matter what rep scheme you hit at it. Continue until you hit that progression for 12’s.
never done these before? settle into a progression that allows for an 8-12 range
Progression is as follows
Developing Scaled Push Ups: 30″ Chest Elevated Push Ups –> 20″ Chest Elevated Push Ups –> 10″ Chest Elevated Push Ups
From Push Ups to Overhead Position: Push Ups –> 10″ Feet Elevated Push Ups –> 20″ Feet Elevated Push Ups –> 30″ Feet Elevated Push Ups
Full Inverted Handstand Push Up with Risers: Handstand Push Up to 4.5″ riser –> Handstand Push Up to 3.0″ riser –> Handstand Push Up to 1.5″ riser
Handstand Push Up –> Kipping Handstand Push Ups[/accordion_item][accordion_item title=”Thursday 12.3.15″ parent_id=”” id=”” class=”” style=””]Thursday 12.3.15
A.
3 Rounds
45 Seconds Side Pillar Left
15 Seconds Rest
45 Seconds Side Pillar Right
15 Seconds Rest
45 Seconds Floor Facing Angels
B.
Every 3 minutes for 5 rounds
Power Clean x 3
Max Unbroken Ring Rows
Score is the lowest weight you hit for the power cleans.
C.
5 Rounds
1 Minute Alternating Turkish Get Ups
1 Minute Rest
Notes:
Power Cleans – Start heavy on this but technically sound.
Floor Facing Angels are different from Reverse Snow Angels
Turkish Get Ups – Smoooooooth, smooth reps. Don’t get too heavy, and don’t turn these into a race. Pay attention to each individual step[/accordion_item][accordion_item title=”Friday 12.4.15″ parent_id=”” id=”” class=”” style=””]Friday 12.4.15
A.
3 rounds
45 Seconds Russian Twist with Kettlebell
15 Seconds Rest
45 Seconds Teapot Left
15 Seconds Rest
45 Seconds Teapot Right
15 Seconds Rest
B.
15 Minutes to establish Push Press 3rm
C.
21-15-9
Back Squats at 65% of 1rm, or 70% of 5rm
Ball Slams 40/30
Every 2:00, stop and perform 30 seconds of max No Push Up Burpees
Two Scores -Score is time in the workout, Second score will be total number of No Push Up burpees combined.
Notes:
Push Press- Try to beat your push press from the last time
Back Squats in the workout – Don’t have a number to go off of? just go heavy enough that you feel you can hit a smooth set of 10.[/accordion_item][accordion_item title=”Saturday 12.5.15″ parent_id=”” id=”” class=”” style=””]A.
2 Wods – 1 Clock
5 Minute amrap
50/40 Calorie Row
Max Toes to Bar in the time remaining
Immediately into…
5 Minute amrap
10 Power Cleans 135/95
30 Double Unders
Notes:
Two different scores for this workout – play it out intelligently and don’t smoke yourself prior to the second wod.
This wod will have a quick warm up prior – there is a lot to get done here, so stick with a scaling that you feel very comfortable with.[/accordion_item][accordion_item title=”Sunday 12.6.15″ parent_id=”” id=”” class=”” style=””]Sunday 15.6.15
A.
5 rounds of:
30 wall-ball shots, 20/14
5 full snatches
Rest 2 minutes
Score is total time, and weights used for snatch.
Notes:
Snatches are full- only if flexibility will allows[/accordion_item][/accordion][/vc_column][/vc_row]
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