TEAM WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

TEAM WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

A. Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR.

B. For time:
Row 2000 Meters
30 Shoulder to Overhead (135/95 lbs)
60 Pull-Ups
Rest until the running clock reaches 20:00, and then…

C. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then…

D. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb Overhead Walking Lunges x 20 Meters
(Muscle-Up + 3/2 Ring Dips) x 3 reps

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
60-Minute Hike – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

B. Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

B. Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

A. Build quickly to 85% of your 1-RM Clean & Jerk, and then…
For time:
10 Clean & Jerks @ 85% of 1-RM
*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
Please note your time and the weight used.

B. Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% of your 1-RM)
Rest 3 minutes between sets.

C. For time:
50 Calories of Assault Bike
Rest until the clock reaches 5:00, and then…

D. For time:
Perform your Penalty Calories of Assault Bike*

Rules/Penalties:
Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.
Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds

B. For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters

A. Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets, using the time to work mobility and prepare for part B.

B. Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

Rest Day

Warm Up:

3x

20 jumping jacks=> 5 switch lunges=> 5 air squats=> agility ladder=> hold plank 20 sec

Skill:

KB deadlifts

WOD:

AMRAP in 4:00

5 air squats

run 100m

rest 2:00 then

row 1000m for time

Game & Healthy Snack

FITNESS EXPRESS

With a ten minute time cap complete:
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Rest 6 minutes, then:
AMRAP in 15:
In teams of two, partners alternate rounds of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

A. Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B. In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

A. Three sets, not for time, of:
Weighted Overhead Pistols x 4-6 reps
Legless Rope Climb x 1-2 ascents
Double Unders x 40 unbroken reps

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
When the clock hits 21:00, perform…
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)

C. Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Split Jerk x 1 rep @ 90+%
Rest as needed
In just three attempts, find today’s “heavy.”

D. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Thirty sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)

B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)

B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

A. Every 2 minutes, for 10 minutes (5 sets), of:
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch)
Build to approximately 80% over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+

B. Take 15 minutes to build to a 2-RM Overhead Squat
Compare your results to August 17, 2015.

C. Five sets for times of:
100 Double-Unders
8/6 Bar Muscle-Ups
Rest 2 minutes
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

D. Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
Overhead Static Hold x 60 seconds
(Use the lightest bar possible. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed

*CFOIB Kid’s Class starts at 4:30 sharp.  Please encourage your young athlete to start on their homework or read a book quietly in the lounge area if they arrive early.

Warm up:

Run back and forth 100m for 3:00

Tabata Wall Ball (20 sec on/ 10 sec off)

• squat on wall ball
• press wall ball
• plank hold and roll wall ball
• jump over wall ball

Skill:

KB deadlift

WOD:
1 min Kettlebell Deadlifts
1 min Sit Ups
1 min Burpees
1 min Rest then repeat

Game:

Music MedBall