W.O.D.

9 min EMOM:

1. 1 Rope Climb/Rope Pull
2. Pike Push up/Z press
3. 20-30 sec Hollow Rock/Hold

Partner WOD

5 sets – 3 min ON/1 min OFF:

3 Box Jump Step Downs

6 Toes to Bar

9 Kettlebell Swings

-alternate rounds

Warm Up

10 Nerve Floss/side

then 2 rounds:

15 Seated Leg Curls

10 Single Leg RDL/Leg

15 Rocking Hip Flexor Mob/side

Strength:

Trap Bar Deadlift – Build to Heavy set of 5 then 1×10 Back off set

Conditioning:

Partner WOD – 3 sets:

• 6 Front Rack Reverse Lunges + 5 Front Squats

• 10 Gliding Leg Curls + 10 DB RDL

• 100 ft. Sandbag Bear Hug Carry

I go, you go style

Warm Up

Band shoulder series

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

10-20 sec top of Dip/Push up Hold + 10-20 sec Bottom of Dip/Push up

8 ATG Split Squat/leg

Strength:

Pause DB Bench Press @ slight incline 3 x Max Reps

Strict Pull ups 3 x Max Reps @30X1

Conditioning:

Partner WOD – 3 sets each:

10 DB Strict Press + Max Push ups

300/200m Row

10 Pronated Bent Over Row + Max Supinated Bent Over Rows

-alternate rounds

Remember that the CFMC Christmas party is tonight at 6pm! Bring a white elephant gift and wear your ugly sweater!

W.O.D.

Partner WOD – 5 sets:

15/10 Calories on a Machine

4 Clean & Jerks

5 Ring Muscle Ups/Pull ups

10 Dips/Push ups

20-50 Double Unders

2 Clean & Jerks

5 Bar Muscle Ups/Pull ups

10 Toes to Bar/Sit ups

-I go, You go style

Warm Up:

2 rounds:

10 Cossacks + 10 Pause Goblet Squats

8 Split Squat Rock Backs/side

90 sec Rolling Plank

Strength:

Back Squat 3×5-8 @30X1 – increase load/reps

Pause Calf/Tib Raises 2×15

Partner WOD

3 sets each:

8 x 1.5 Barbell RDL

5 x Forward + Reverse Lunge/leg

15 Medball Crunch

-I go, you go style

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

15 Face Pulls + 15 Band Pull Aparts

10 Cuban Press

1 Arm Overhead Carry

Strength:

Incline Barbell Bench Press 3×5-8 – increase load/reps

Chest Supported DB Wide Grip Row 3×8-15 immediately followed by 15 Band Pull Aparts

Conditioning:

Partner WOD – 3 sets each:

10 Barbell Floor Press + Max Barbell Push ups

15/10 Calories on a Machine

10 Supinated Bent Over Row + Max Ring Rows

I go, You go

W.O.D.

9 min EMOM:

1. 1-3 Pull Overs or 20-30 sec Chin Over Bar Hold
2. Handstand Walk/Shoulder Taps/Handstand Hold
3. 20 sec L-Sit or Bent Knee tuck

Every 5 min for 4 sets each:

From 0:00-2:00:

-6 Shuttle Runs + 1-6 Muscle Ups/Pull ups

From 2:00-4:00:

-1-3 Wall Walks + 6 DB Snatch + 9 Box Jump Over/Step ups

From 4:00-5:00:

Rest

Warm Up

10 Nerve Floss/side

then 2 rounds:

15 Seated Leg Curls

10 Single leg RDL/leg

15 Rocking Hip Flexor Mob/side

Strength:

Trap Bar Deadlift 3×5-8 – increase load/reps

Conditioning;

15 min EMOM:

1. 6 DB Step ups/leg – Keep foot on box and perform all 6 reps on one leg before switching sides
2. 10 Rower Leg Curls
3. 10 GHD Hip Extensions or 10-20 Barbell Good Mornings
4. 15 Banded Russian Kettlebell Swings
5. Rest

Warm Up:

Band shoulder series

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

10-20 sec Top of Dip + 10-20 sec Bottom of Dip or Table Top Hold

8 ATG Split Squat/Leg

Strength:

Pause DB Bench Press @ slight incline 3×5-10 – increase load/reps

Strict Pull ups 3×5-10 @30X1 – increase load/reps

Conditioning:

Partner WOD – 3 sets each:

20/15 Cals on Machine

10 Strict Press

10 Chest Supported rows

10/7 Cals on Machine

10 Push Press

10 DB Bent Over Row

-Alternate rounds

The Gym is closed until Monday 11/28/22