The Daily Workout
Thursday July 8, 2010
* "Midsummer Night Run 5k Series" tonight...meet at the box at 6:00pm!
Warm-Up
Gymnastics 2
Strength
L1: Press - 10 top 1/3 partial reps + 5 full range of motion x 3
L2: Back Squat @ 80% 5x3
CF 215 WOD
5,4,3,2,1
Muscle-up (may sub 3 pull-ups/3 dips for each muscle-up)
HSPU
+
50 Double Unders
Cash Out
5 x Rope Climb
Never Back Down...
Wednesday July 7, 2010
Warm-up
Mobility 1
Strength
L1: Dips 8x4
L2: Deadlift @ 75% 5x4
CF 215 WOD
30 Snatch @ 65% of 1 RM
30 Pull-ups (L1: chin to bar L2: chest to bar)
Cash Out
Tabata Squats
CFE WOD
Tempo 80-90%
Choose ONE of The Following Sports...
Swim: SC & LC: 300m , U: 800m
Bike: SC: 10mile ,LC: 12mile, U: 18mile
Run: SC: 5k, LC: 8k, U: 15k
C2: 5k
Only the strong...
Tuesday July 6, 2010
Warm-up
Gymnastics 1
Strength
L1: Back Squat @ 85% 7x2
L2: Front Squat 1RM
CF 215 WOD
4 rounds:
3 TGU...3 Floor Presses following each repetition of TGU (per side) (L1:35/25 L2: 50/35)
50ft Overhead Lunges (L1: 25/10 L2:45/25)
+
20 Box Jumps (L1:30/24 L2: 36/30)
Cash Out
Off
CFE WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cover as much distance as possible on each interval.
Attack Your Weakness...
Monday July 5, 2010
Warm-up
1k Row
Wrist Flexibility
Trunk Rotations
Back Squats 3x5 @50%
Strength
Off
CF 215 WOD
"Lumberjack 20"
20 Deadlift
400m Run
20 KB Swings
400m Run
20 OHS
400m Run
20 Burpees
400m Run
20 Pull-ups
400m Run
20 Box Jumps
400m Run
20 KB Squat Cleans
400m Run
Cash Out
Off
CFE WOD
Rest Day
Never Back Down...
Friday July 2, 2010
Warm-up
Gymnastics
Strength
L1: Snatch Balance 5x3
L2: Snatch @ 90% 5x1
CF 215 WOD
3 Rounds:
400m Run
15 Squat Jumps (L1: 95/65 L2: 115/85)
20 Walking Lunges (10 each side)
25 Double Unders
Cash Out
5 minute AMRAP
5 Ring Dips
5 Push-ups
CFE WOD
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30). Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)Choose ONE of The Following Sports: All out efforts.
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
Thursday July 1, 2010
*7pm class cancelled tonight...Happy Hour 7-10pm @ Mccrossen's Tavern 20th and Spring Garden
Warm-Up
10 Squats
10 Squat Jumps
10 Push-ups
10 Back Extensions
Arm Swing
Hip Swings
Dead Bugs
Strength
L1: HSPU 5x3
L2: Pres@ 85% 3x3
CF 215 WOD
Tabata
1. Deadlift
2. Wall Ball
3. Jumping Lunges
4. Burpees
* lowest rep count = score for each movement
Cash Out
5x10 unbroken double unders
Never back down...
Wednesday June 30, 2010
Warm-up
Mobility + DROM 2
Strength
L1: Front Squat @ 60% (3 twitch reps + 1 full range of motion = 1 rep) 3x5
**twitch rep = partial rep at bottom of squat...quick bounce
L2: Back Squat @ 80% 5x3
CF 215 WOD
3 Rounds:
10 Squat Clean (L1: 115/75 L2: 155/95)
120 ft Bear Walk (4 lengths of room)
+
3 Rounds:
20 KB Snatch (10 each side...L1:35/25 L2: 50/35)
20 KTE
*no rest between couplets
Cash Out
Off
CFE WOD
Choose ONE Of The Following Sports Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m Never Back Down...