warm up:
5:00 min of ‘Dance to the Music’
3:00 group led warm up
skill:
“BeepTest” running
WOD:
AMRAP….
Bear Crawl through cones 10m
5 single leg hops over line R
5 single leg hops over line L
6 tire step up / step down
8 (unweighted -db) walking lunges
GAME:
Fishy Fishy….
warm up:
5:00
group warm up
skill:
walking lunges
WOD:
8:00-10:00 AMRAP
4x 10m shuttle run
4 hang power cleans (unweighted – 10lb medball)
8 lunges
Game & Snack
warm up:
group stretches
shuttle relay races
skill:
“DSDS” drills and skills
WOD:
CFOIB Kid Baseball
Team A versus Team B
Home: forward roll to stand
First Base: 4 KB DL
Second Base: 6 “DSDS” (unweighted- PVC)
Third Base: 8 box jumps – step down
*complete AMRAP each person woking on their own
GAME & Snacks
warm up:
Group Stretching
2 x
bear crawl 15m
15 jumping jacks
6 alternating sampson stretch
skill:
The Clean
WOD:
AMRAP in 3:00
3 MB Cleans
3 MB Front Squats
then
row for 500m
Game:
Disco Freeze Tag
Nutrition Prescription Seminar today with Coach K from 10:30 – 2pm.
4 SPOTS REMAINING!! Register: http://bit.ly/CFOIBNutritionSeminar
In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Dumbbell Ground to Overhead
10 Chest to Bar Pull-Ups
200 Meter Sprint
Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)
Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)
Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)
Nutrition Prescription Seminar tomorrow with Coach K from 10:30 – 2pm. Register: http://bit.ly/CFOIBNutritionSeminar
A. Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds
B. In teams of two, alternate sets to complete four each of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings
A. Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B. Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.
D. For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups
Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells
Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells
Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells