Tis the Season. Yes, the holidays are quickly coming upon us….that time when it gets convenient to slack your workouts. There’s so much to do and so little time! We want you to have a successful holiday fitness season, so in that spirit, we’re bringing TEAM TUESDAY’s to CFOIB from now until December 31st!.
Having an accountability partner goes a long way towards keeping you committed and pushing you to your best during every WOD. Every Tuesday through the end of the year will be a TEAM WOD. Encourage, guilt, bribe or drag your CFOIB buds to a Tuesday WOD with you. Twin up, dress in your favorite college, pro or high school gear, get creative or not, but just get here! Find a partner for the next 6 weeks, or resolve to get 6 different partners, roll potluck every Tuesday…. have it your way, but just get yourself to the BOX every Tuesday! Even if you don’t line up a buddy pre-WOD, come on and partner up with a buddy or someone you’ve never met. There’s lots of new CFOIB athletes who’d love to get more connected with our awesome community. You’ll share the work load, strategize on how to win, and best of all, you’ll keep positive habits through the holidays. Remember, every WOD is scalable and accessible to every level athlete. We’ve got you covered. NO EXCUSES!
TEAM UP with CFOIB. GRAB a PARTNER, GRAB YOUR GEAR AND GET HERE!
FITNESS
A.
Take 15 minutes and practice gymnastics skills of your Coach’s choice – Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Pull-up x 3-5 reps
Handstand hold x 30 seconds
Pistols x 3-5 reps each leg”
B. TAG TEAM TROUBLE
20 min AMRAP
20 KBS (55#/35#)
30 Push Ups
40 Sit ups
** One Partner works at a time alternating the movement.
Partners must high five to tag team next partner to start movement.
– If partners do not high-five they each must do five burpees!
AIM
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
B. TAG TEAM TROUBLE
20 min AMRAP
20 KBS (55#/35#)
30 Push Ups
40 Sit ups
** One Partner works at a time alternating the movement.
Partners must high five to tag team next partner to start movement.
– If partners do not high-five they each must do five burpees!
SPORT
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps
B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.
C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.
D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)
