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10/19/2018

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Screen: 

  • Ankle – if you fail, elevate heels with 5# plates
  • Front Rack – if you fail, use straps or perform Goblet squats

Warm Up – 10 min: 

  • Tricep Openers
  • 20-30 sec Bottom of Dip Hold/Handcuff Stretch
  • 8 Eccentric Ankle Dorsiflexion/side
  • 8 Goblet Cossacks/side

Strength: 

  • Front Squat 4×5 across
  • Dips/DB Neutral Grip Bench Press – Accumulate 25 reps
    • If you have 10+ body weight dips, add weight

Conditioning: 

For time:

10-8-6-4-2

  • Strict Pull ups

After each round of pull ups, perform 5 Forward + Reverse Lunges/Leg (scale is to remove the forward lunge)

10/17/2018

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Screen: 

Toe touch – if you fail, perform RDL @40X1 instead of deadlifts

Warm Up: 

10 min:

  • 10 Nerve Floss/side
  • 5 Stretch Push ups
  • Band Series + Band Good Mornings
  • 10 DB Cuban Press + 10 Rear Delt Raise

Strength: 

  • Deadlift 4×5 – across
  • Bench Press 4×5 – across
  • 1 Arm Row 4×12/arm

Conditioning: 

3 sets – 30 sec ON/OFF:

  • DB Incline Bench Press
  • Ring Rows
  • Barbell Glute Bridge
  •  Backward Sled Drag
  • Shotguns/Dead Bugs

10/16/2018

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Skill: 

Bar Muscle Ups

  • If you don’t have 3 body weight strict pull ups, 3 sets each:
    • -20-30 sec chin over bar hold
    • -15 Straight arm Band Pull downs
    • -Max set of strict knees to elbows
    • 30 sec Hollow hold
  • If you have 3 body weight pull ups, but no bar muscle ups, practice band transition drill, bar swing + hip to rings, banded bar muscle ups
  • If you do have bar muscle ups, 3 x 80% of max reps

Conditioning: 

3 sets – 5 min ON/OFF:

  • 3 Bar Muscle Ups/Burpee Pull ups
  • 10 KBS
  • 12/9 Cals on Machine

10/15/2018

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Screen: 

  • Heel to butt – if you fail, back squat to a box at parallel
  • Overhead screen – if you fail, perform 1 arm landmine press instead of strict press

Warm Up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 10 x 1 Arm High Pull + 1 Arm Overhead Carry
  • 8 Side Step Ups/Leg @40X1
  • 10-15 Side Plank Rotations/side

Strength: 

  • Back Squat 4×5 – across
  • Strict Press 4×5 – across
  • Incline DB Row 4×12

Conditioning: 

Partner WOD

10 min AMRAP:

  • 5 Pull ups
  • 10 push ups
  • 15 Wall Balls

Alternate every round

10/12/2018

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Note: 

We are celebrating CFMC’s 5 year anniversary after 5:30 class tonight!  Come throw down and then hang out for food and games!

Mobility Screen 

Front Rack – if you fail, perform front squats w/ straps or Goblet squat for 3×10

Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • Tricep Openers
  • 8 Side Step Ups/Leg @40X1
  • 15 Rocking Hip Flexor Mob/side

Strength: 

Front Squat 3×5 @65/75/85%+ (max reps on last set)

Conditioning: 

“Civil War”

Iron Man vs. Captain America

For this workout, you will need to raise your shield and have great speed like Captain America.   You must wear your body armor and elevate on the burpee pull ups like Iron Man.

For Time:

  • 400m Run
  • 20 Overhead Plate Walking Lunges 45/25
  • 21 Burpee Pull ups
  • 400m Run
  • 20 Overhead Plate Walking Lunges 45/25
  • 15 Burpee Pull ups
  • 400m Run
  • 20 Overhead Plate Walking Lunges 45/25
  • 9 Burpee Pull ups

If you have 3 Body weight strict pull ups, you can wear a weight vest if you choose to.

10/10/2018

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Mobility Screen: 

Toe Touch – if you fail, perform an RDL for 3×10 instead of a Deadlift

Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 DB Cuban Press + 10 Rear Delt Raise
  • 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
  • 8 Single Leg RDL/Leg

Strength: 

Deadlift 3×5 @65/75/85%+ (max reps on last set)

Bench Press 3×5 @65/75/85%+ (max reps on last set)

Ring Rows 3×8-12 – elevate feet if possible

Conditioning: 

3 sets – 45 sec ON/OFF:

  • Dips/Ring Push ups
  • Barbell Hip Thrusts
  • Legless Rope Climb/Rope Climb/Rope Pull