WOD

Wednesday, December 19th

12/19/2018

WARMUP:   3 ROUNDS:   30 Plate Jumps   10 Side-to-Side Ankle Stretch @ Bottom of Squat   10 Single Arm DB Press (each arm, light weight)   20 Banded Face Pulls       -then-       Strict Press Warmup       STRENGTH: STRICT PRESS 5 x 5 WORKOUT: AMRAP x 15 MINUTES 15/12 Calorie Row 20 Box Jumps (24"/20") 25 Plate Ground to Overhead (45/25)  ....

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Tuesday, December 18th

12/18/2018

WARMUP: AMRAP X 7 MINUTES:   Row 1:00   10 Plate G2OH   10 Tuck-Ups   :20s Tuck Hold   5 Cat/Cows       -then-       CLEAN WARMUP:   5 Tall Muscle Clean   5 Hang Muscle Clean   REST   5 Tall Power Clean   5 Hang Power Clean   REST/Add light weight   3 Hang Power Clean   REST   3 Below the Knee Power Clean   REST   3 Power Cleans – then – warmup to workout weight   WORK....

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Monday, December 17th

12/17/2018

WARMUP:   PARTNER WARMUP (switch back and forth, each complete 2 rounds):   2 Rounds:   P1 – 10 Forward/Back Leg Swings each leg   P2 – 6 Fire Hydrants each leg       2 Rounds:   P1 – 10 Tuck Jumps   P2 – 10 Air Squats       2 Rounds:   P1 - :30s Pigeon each leg   P2 - :30s Calf Stretch each leg       -then-   Thruster & Pullup Progressions       WORKOUT: "FRAN-ish....

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Saturday, December 15th

12/15/2018

***SANTA VISITS CHCF @ 2PM!!!*** WARMUP: 8 MIN AMRAP: 5 Step Ups (left leg) 5 Step Ups (right leg) 5 Burpees 5 Broad Jumps 5 PVC Passthroughs   -THEN-   BARBELL SNATCH DRILL/WARMUP   STRENGTH/SKILL: SNATCH COMPLEX Hang Power Snatch Hang Snatch Above the Knee Snatch *Spend 15 minutes building to a quality set   PARTNER WORKOUT: FOR TIME: 30 Power Snatches (135/95)(96/65) 40 Box Jump Overs (24”/20”) 20 Power Snatch 60 Box Jump Overs 10 Power Snatch 80 Box Jump Overs....

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Friday, December 14th

12/14/2018

WARMUP:   3:00 – Shake it out: jog around the room, shake out arms/legs.   At top of every minute – 5 Jumping Jacks and 3 Burpees on the :30/1:30/2:30.   -THEN-   BODYWEIGHT FLOW   2 ROUNDS OF 8 MOVEMENTS EACH:   Single Arm Circles Forward (each arm)   Single Arm Circles Backward (each arm)   Arms Hugs (Over/Unders)   Torso Twists   Forward Folds w/ reach between legs   Forward Fold Windmills       SKILL/PRACTICE: ....

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Thursday, December 13th

12/13/2018

WARMUP:   3 ROUNDS (OR 7MIN):   60’ Up-down Broad Jumps   60’ Shuttle Run   10 Shoulder Swings   8/8 SA KB Push Press       T2B/KB PRACTICE/REVIEW:   3 ROUNDS:   10 Knees to Chest/Vups > 7 T2B attempts > 5 T2B or Knees to Chest   10 Russian KB Deadlifts > 10 Russian KB Swings > 10 KB Swings       WORKOUT: EVERY 4:00 x 5 SETS 15 Kettlebell Swing (53/35)(35/26) 15 Burpee 15 T2B FINISHER: 3 SETS 10 DB Che....

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Wednesday, December 12th

12/12/2018

WARMUP:   AMRAP X 10 MINUTES   1:00 Bike   10 Alternating SA DB Power Cleans   1 Wall Walk + :20s HS Hold (wall facing)       Barbell Warmup:   8/8 Elbow Punches (front rack)   8 Deadlifts   8 Hang High Pulls   8 Hang Power Cleans   8 Power Cleans       HSPU/HRPU Warmup:   5-7 HRPU (focus on not worming)   5-7 Pike Box Pushups   5-7 HSPU (strong kickup/tripod position)       WORKOUT: 5 ROUNDS....

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Tuesday, December 11th

12/11/2018

WARMUP:   3 ROUNDS:   10 Banded Squats (band above the knees)   :30s Goblet Squat Hold   5 Cat/Cows   5 Hip Circles (each leg)       STRENGTH: Front Squat 5-3-1-1-1 *5 moderate *3 moderate-heavy *1s build to heavy   WORKOUT: EMOM x 20 MINUTES Minute 1 - 18/14 Calorie Row Minute 2 - 15 DB Front Squats (50/35)(35/20) Minute 3 - 10 Up-Down + Box Jump Over  Minute 4 - Rest  ....

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Monday, December 10th

12/10/2018

WARMUP:   EMOM X 9 MINUTES:   Min 1 – Running Unders + High Knee Unders (try both)   Min 2 – 1 TGU (each arm)   Min 3 – 10 Pushups + :30s Plank hold on last pushup       Split Jerk Drills       STRENGTH:   Split Jerk 5-3-1-1-1 *5 moderate *3 moderate-heavy *1s build to heavy WORKOUT: AMRAP x 10 MINUTES 200m Run 8 Shoulder to OH (155/105)(115/75)      ....

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Saturday, December 8th

12/08/2018

WARMUP:   AMRAP x 8 (light DBs or KBs)   10 DB/KB Stiff Legged Deadlift   10 Alternating Samson Lunges (in place)   10 Mountain Climbers (each knee taps the elbow, R+L = 1)   30’ Toy Soldier Kicks   30’ Stiff Legged Bear Crawl       WORKOUT: AMRAP x 20 MINUTES 20 DB Power Cleans (50/35)|(35/20) 20 DB Lunges w/DB's on shoulders 20 Sit-ups PUMP SESH: 3 SETS FOR MAX REPS Hammer Curl Floor Press  ....

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