Week of 6/30 – 7/6

Screen Shot 2014-06-07 at 8.15.33 PM
For all the OG’s…..remember that? We packed A LOT into that tiny space.

Monday 6/30

WU

  • 1 mile run (Hill to Flat or 3 Flat)
  • 5 Min Free Stretch or Roll specific to YOU.
  • WOD Explanation

WOD

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold

10 min Cap
then Starting at 10:00 mins

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold

10 min Cap *

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: 20 burpees
Partner 2: Farmer Hold

10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 26/18#
Farmer 72/53#

Challenge:
1 Mile Casual Run Cooldown with partner

 

Tuesday 7/01

WU

  • 8 min SandBag Ground to Overhead” Musical Chairs”
  • Yoga Flow 

WOD

1. Work up to a Heavy Set of 5 Deadlift then 1 x Max Reps @ #

2. Work up to a Heavy set of Push Press then 3 x Max Reps @ #

Rest 2-3 mins between Work Sets.

Remember strength gains come as a product of struggle.
NO Challenge = NO Change.

Challenge
Yoga Flow Recovery

 

Wednesday 7/02

WU

  • 10 Dynamic
  • WOD Explanation

WOD

Choose your own “Nicole” Adventure…..

20 Min Amrap
400 M Run
______ to Failure

  • Thruster @ 1/2 BW
  • DH Pull-up
  • Muscle-up
  • Overhead Squat @ 1/2BW
  • Double KB Clean & Push Press @1/2 BW round up to closest set
  • Push Press @1/2 BW

Foundational: MOD to appropriate % of BW with coaches help

We are adding these Nicole’s as benchmarks at CFCA because they combine pretty much everything we are trying to develop (strength endurance, cardiovascular capacity, mental strength to push to failure and increased strength to weight ratio testing. You will see them frequently and the data you get from them will be very valuable to test against. Round up to closest 5#. DO NOT sacrifice form/quality for reps.

 Challenge
Class Yoga Flow

6:45PM Open Gym Challenge

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders – 20 min Cap.

1. You must complete each set unbroken before moving onto the next  Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.  Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets. Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

 

Thursday 7/03

WU
Nada

WOD

10 Minute Capacity Tests with a partner (Alternate Efforts)

  • Reverse SandBag Drag (1/1)
  • Shuttle Runs to 3rd pole inside (3 laps)
  • Plate Burpees (30 Second intervals)
  • Ski Erg (30 Second intervals)

2 mins off between sections

Challenge
Wheel of Pain Spin for 1 final test?

 

Friday 7/04

*Gym Closed for the 4th. Make it an early endurance day before your 4th activities begin.  60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

 

Saturday 7/05

Coaches Choice

 

Sunday 7/06

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

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