Deine tägliche Herausforderung
WOD
3 SETS
1:00 Row
5 Push-Up to Down Dog
5/5 Single Arm DB Arnold Press
5/5 Moose Antlers
10 DB Strict Press
*1-2 Additional Reps if mechanics are solid.
(Score is Weight)
Week 4 of 7
The Other CF Total Strength Cycle
MIN 1&2 - 15 DB Push Press (22.5/15) + Max Meter Row
MIN 3 - Rest
(Score is Total Meters)
MIN 1&2 - 15 DB Push Press (15/10) + Max Meter Row
MIN 3 - Rest
(Score is Total Meters)
MIN 1&2 - 15 DB Push Press (32.5/22.5) + Max Meter Row
MIN 3 - Rest
(Score is Total Meters)
Workout of the Day
2 ROUNDS
50 Single Unders
10 BW Lunges
10 Bird Dogs
10 Air Squats
Into…
100m KB Suitcase Carry (Switch @ 50m)
Into…
1 ROUND
30 High-Jump Single Unders
30 Fast Single Unders
12 Walking Lunges
12 Sit-Ups
10 KB Goblet Squats
200m KB Suitcase Carry (Athlete Choice)
150 Double Unders or 250 Single Unders
100 Walking Lunges
75 Sit-Ups
50 KB Goblet Squats
*Complete KB Suitcase Carry then partition the reps of Jump Rope, Lunges, Sit-Ups, and Squats in any order / rep scheme to complete the round. Once all reps are completed, next round starts with KB Suitcase Carry and then again complete the reps in any order.
(Score is Rounds + Reps)
Workout of the Day
1 ROUND
1:00 Bike
10 Goodmornings
10 Elbow Punches
10 PVC Pass Through
10 Scap Pull-Ups
Into…
1 ROUND
1:00 Bike
5/5 Single Leg RDL
10 Hang Muscle Clean
10 BTN Snatch Grip Strict Press
10 Ring Rows
Into…
1 ROUND
1:00 Bike
10 Deadlifts
10 Hang Power Clean
5 PVC Cuban Press
10 Kip Swing
FOR TIME
40/35 Cal Assault Bike*
20 Pull-Ups
20 Deadlifts (103/70)
40/35 Cal Assault Bike*
20 Pull-Ups
20 Power Cleans (85/60)
40/35 Cal Assault Bike*
20 Pull-Ups
20 Power Snatches (60/43)
WOD
1 ROUND
10 Slow Air Squats
3 Inch worm into a Push-Up
3/3 Groiners with a twist
5/5 Arm Lifts in Child’s Pose
10 Alt Piked Shoulder Taps
Into
2 ROUNDS
10 MB Squats
10 MB Around the Worlds
10 MB Press
6 Kip Swings
6 Knee Raises
:30 Handstand Hold or Double DB OH Hold
You go i go for full rounds
AMRAP x 32 MINUTES
9 Wall Balls (9/6)
6 Toes to Bar
3 Hand Stand Push Ups
Fitness:
Wall Ball 6/4
3 DB Push Press (15/10)
Compete:
Wall Balls 12/9
Strict Handstand Push Ups
Workout of the Day
MOBILITY ROUND
10 Cat/Cows
10 Alt. Bird Dogs
5/5 Moose Antlers
10 Alt. Thread the Needle
10 SLOW Arm Haulers
Into…
2-3 ROUNDS
1:00 Cardio Choice
10 Alt. Lunges*
10 Plank Shoulder Taps*
:30 Plank Hold*
*RND 2 complete 10 Jumping Lunges + 10 KB Slides + :30 Tuck/ Hollow Hold.
*RND 3 complete 10 KB Goblet Lunges + 20 Hollow Body Flutter Kicks + :30 HS/ Pike Hold.
MIN 1&2 - Cardio Choice
MIN 3 - Max KB Goblet Lunges (Athlete Choice)
MIN 4 - Max Russian KB Swings
MIN 5 - Max Static Hold*
*Static Hold Options...
Plank Hold
Tuck/ Hollow Hold
Handstand/Pike Hold
Rig Hang
Wall Sit
(Score is Total Reps)
1:00 KB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks*
-Rest 1:30 b/t Sets-
*DB/KB Hold Optional.
(No Measure)
Workout of the Day
400m Run
Into…
2 ROUNDS
5/5 Leg Swings
10 Banded Tricep Extensions
10 Banded Lat Pushdowns
5 Up-Downs over Bar
Into…
2 ROUNDS
5 Strict Presses w/empty barbell
10 Push-Ups
5 Behind the Neck Strict Presses w/empty barbell
5 Burpees over Bar
Into…
400m Run
*1 Additional Rep if mechanics are solid.
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
40 Push Press (95/65)
40 Burpees Over Bar
400m Run
(Score is Time)
KG BB: (42.5/30)
40 Push Press (65/45)
40 Burpees
400m Run
(Score is Time)
KG BB: (30/20)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- November's extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
250/200 Alt. Box Step-Ups (24/20)
Week 5 of 5 -- "Chad" Extra Credit
(No Measure)
