Week of Sept 30 – Oct 5

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Len taking the challenge of tossing the 70# sandbag over the “dirty south” bars

CFCA Warm-up for the week is

1 Flat Loop

then

5 min Partner Med Ball toss

  • overhead
  • underhand
  • wallball
  • rightside
  • leftside

then

5 min Dynamic Stretching

Cooldown for the week is

Yoga Flow (15-20 sec holds of each)
•    Standing quad stretch
•    Standing arch
•    forward fold
•    Inchworm to Down dog calf stretch
•    High Plank to Up Dog
•    Childs Pose
•    Kneeling Wrist/forearm

then

*Start on the right side and complete then after Squat do left side from the bottom up

•    Pigeon
•    Spiderman
•    Sampson w/ twist
•    Squat (force elbows against knees)

Monday 9/30

Strength
4 x KB Press/ Push Press Cluster

Guys > 53 or 44#
Gals >35 or 26#
90 secs rest in between

WOD

AMRAP 12min
Max Rep Goblet Walking Lunge (heavy)
*200m Run when KB is dropped from goblet position!

Foundational:
AMRAP 12
20 Walking Lunge
200m Run

Supplemental
4 x 10 Ghetto GHD Situps / T2B / Situps

Tuesday 10/1

Specific Warm-up
Kipping Pull-up Practice

WOD

“Helen”
400m Run
21 KB Swings (53/35)
12 Pullups

Foundational
AMRAP 12min
200m Run
21 KB Swings (MOD Weight)
12 Pullup (Jumping as a Mod)

Supplemental
10 mins to a 5 Rep max Back Squat

Wednesday 10/2

Specific Warm Up
Nada

WOD

“Benji”

*Gonna be as fun as eating a Friendly’s 5 scooper!

Foundational
AMRAP VET

Supplemental
Cooldown Stretching

Thursday 10/3

Specific Warm Up
5 min Movement Warm-up to establish correct MODs and #

WOD
20mins For Quality
2 TGUs (heavy & each side)
4 Handstand Pushups
Max Tuck Hold

Supplemental

Amrap 8 mins Partner Hell Track

Friday 10/4

Strength
Movement Review

WOD
400m Run

21 – 15 – 9
Power Cleans @65/50%BW
DH Pull-ups
400m Run

Foundational

200m Run
21 – 15 – 9
Sandbag Cleans
Banded Pull-ups
200m Run

Supplemental
20 Pistols per side (Weighted / To Box / With Bar Assistance)

Saturday 10/5

Teams of 4 – 30min AMRAP for max reps
2 Lengths Double Burpee Broad Jump (pacer)
Rowing for Cals
KB Pushups
Goblet Squats 53/35#

*** Injury Prevention Seminar directly after Team WOD ***

Outside the gym activities for this week

  • Surf- For real this time…hopefully.
  • Heavy Object carry – Sure you’ll look silly but you also get really strong!
  • Hike the rocks from Andrews Point to Halibut.

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