Category: WM WOD

WM WOD -TUESDAY 25.02.2020 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 23.08.19

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WM WOD – WEDNESDAY 19.02.20 – “COACH LOCO”

MOBILITY & WARM UP

10 Minutes For Quality

30 Single Unders
15 AbMat Sit-ups
200 Meter Row
10 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats

CONDITIONING

“Coach Loco”

On the 5:00 x 4 Rounds:
7 Squats Clean #80%1RM
20/15 Calorie Row
40 Double Unders

Your score is the slowest score of the 4 rounds


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WM WOD – MONDAY 10.02.20 – “LONG CHIPPER”

MOBILITY&WARM UP

AMRAP 10 min for Quality
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP 

Clean Warm Up

CONDITIONING

“LONG CHIPPER”

1n a 35′ Time cap

Buy In 1000 mt Row; Then :
25/18 Sand Bag Squat Cleans #25
25 cal Ski Erg
25 D-Ball Clean #50/30
50 Wall Ball Shots #9/6
25 D-Ball Clean #50/30
25 Cal Ski Erg
25/18 Sand Bag Ground To Overhead #25
Cash Out 1000 mt Row

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WM WOD – TUESDAY 04.12.19 – “SURPLUS LEGS”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP

Wall ball clean

CONDITIONING

“Surplus Legs”
5 Rounds For Time
400 mt run
25 Wall Ball #9/6


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WM WOW – SATURDAY 28.12.19 – TRAIN WITH A COACH “PERFECT BAR”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings 
10 Overhead Circles (Each Direction) 
5 Inchworms

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

CONDITIONING

“Perfect Bar”

3 Rounds:
1 Round of “DT”
200 Meter Run

1,000 Meter Row

3 Rounds:
1 Round of “DT”
200 Meter Run

Kilos:
1st Bar: 70/48
2nd Bar: 61/43

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks

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WM WOD – TUESDAY 03.12.19 – “STEP BY STEP”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Press – Thruster

“STEP BY STEP”

AMRAP 4 minutes
15 Squat Cleans #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Push press #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Thruster #43/28
15 Calorie Row

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WM WOD -THANKS GOD IT’S FRIDAY 22.11.19 – “TWO OF NINE”

MOBILITY & WARM UP

3 Rounds

30 Each:
PVC Pass Throughs
Single Unders
PVC Overhead Squats
Single Unders

3 Rounds

30 Each:
Glute Bridge
Superman Static Hold
Banded Good Mornings

SKILLS & SPECIFIC WARM UP

Overhead Squat – Take 10′ tu build your max Unbroken Double Unders

CONDITIONING

“Two of Nine”

AMRAP 16:
15 Overhead Squats #43/30
30 Cal Row
15 Deadlifts #43/30
30 Cal Row

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WM WOW – SATURDAY 16.11.19 – TRAIN WITH A COACH “FIRE BALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“Fire Ball”

For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run

Time cap 20′

CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then

“Super Hang Squat Clean Complex”

3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds

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WM WOD – TUESDAY 11.11.19 – “DO IT… BETTER”

MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

3 Rounds, Increase loading and pace through the rounds
3 Squat Clean
10 Double Unders
2 Squat Clean

CONDITIONING

“DO IT…BETTER”

For Time, with a 12:00 Time Cap:
50 Squat Clean #61/43
On the Minute – 20 Double Unders

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WM WOD – TUESDAY 29.10.19 – “LOTAR”

MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.

4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders

CONDITIONING

“LOTAR”

5 Rounds For Time

10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders

Time Cap 12 Minutes

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