Basic everyday WODs.
Happy Birthday, Clyde-Frog
Strength
Shoulder Press 5 x 5 at 70-75% of 1 Rep Max
Immediately after each set, complete 20-30 Abmat Butterfly Sit-ups, then rest 60-90 seconds
Conditioning
Clyde’s Birthday Workout
Complete the following for time:
100 Burpees (Open athletes must touch a target 6 inches above their max reach)
1000 Meter Run
Strength
Back Squat 5 x 5 at 70-75% of your 1 rep max
Immediately after each set, complete 5 Renegade Rows, then rest 60-90 seconds
Conditioning
AMRAP in 10 minutes of:
12 Goblet Squats (53 / 35)
18 Kettlebell Swings (53 / 35)
36 Double-Unders
Rx+ 70 / 53
Butter, eggs, steak, bacon. Eat it up. Study Questions Fat and Heart Disease Link – The New York Times
Tommy
Strength
MAX OUT FRIDAY!
Front Squat 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%
Compare to January 24, 2014
Conditioning
Complete the following for time:
24-18-12 rep rounds of:
Front Squats (105 / 70)
Kettlebell Snatches (53 / 35) Reps divided evenly between R and L – broken up however
Buy out: 20 Burpees Over the Bar
Rx+ 135 / 95, 70 / 44
Open Athletes:
If you’re doing 14.4 Saturday morning, it may be wise to take it easy today, so the following is an option:
Active recovery Day
Row or Airdyne for 12-15 minutes
Keep the pace around 65-75% effort – enough to get out of breath and get the heart pumping moderately fast. You should feel energized and revived after this, not drained.
Then:
Pick 3-5 drills from Becoming a Supple Leopard or Kelly Starrett’s YouTube page and spend 10-15 minutes working on your thoracic and hip/lower body mobility.
CFF Staff and Arnold
Gymnastics
Muscle-ups or Muscle-up progressions
Conditioning
AMRAP in 18 minutes of:
Run 200 Meters
8/6 Pull-ups
4 Push Press (95 / 65)
8 Burpees Over the Bar
4 Push Press (95 / 65)
8/6 Pull-ups
Rx + sub 2 / 1 muscle-ups for pull-ups, 115 / 75
What do you think is going on in Alicia’s head right now?
Strength
Deadlift
Every minute, on the minute, for 10 minutes, complete 3 Deadlifts at 70-75% of your 1 Rep Max
Conditioning
Against a two minute running clock, complete as many rounds and reps as possible of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans 155 / 105
6 Push Jerks 155 / 105
2 minutes rest after each set, for a total of 3 sets (6 minutes of work: 4 minutes of rest). Each round you will pick up where you left off. Keep track of total rounds and reps completed.
Scale the weight to something that allows you to go as fast as proper form allows.
Um, Actually, Eating Meat Isn’t Even Remotely As Bad As Smoking – Outside Magazine
Alaina
Strength
Shoulder Press 5 x 5 at 65-70% (all reps and sets to be done with the same load)
Immediately after each set, complete 8 / 4 strict, dead hang Chin-ups, then rest 60 seconds
Conditioning
5 rounds for time of:
15 Wall-Balls (20 / 14)
15 Box Jump Overs (24 / 20)
Buy out: 400 m sprint
Rx+ 30 / 20 lb Wall-Balls, or 20 / 14 lb to 12 / 10 foot targets
The lesson extends well beyond football.This is true of life. Don’t be tired:
Emily… falling asleep mid-clean?
Strength
Back Squat 5 x 5 at 65-70% of 1 Rep Max (all sets and reps to be done at the same weight)
Immediately after each set, complete the following for 45-60 seconds each:
After set 1: Left side plank
After set 2: Right side plank
After set 3: Push-up plank
After set 4: Hollow Body
After set 5: Nose to wall Handstand
Then rest 60 seconds
Conditioning
AMRAP in 12 minutes of:
40 Double-Unders
20 Walking Lunges w/ Plate held Overhead – 10 each leg (45 / 35)
10 Knees to Elbows
91 year old doing a 263 lb deadlift…what’s your excuse?
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Troy and Pat
Strength
Push Press 2-2-2-2-2
Increasing the weight each set, establish a 2 rep max Push Press
Conditioning
Complete the following for time:
Run around the block
30 Toes to Bar
30 Shoulder to Overhead (105 / 70)
30 Toes to Bar
Run Around the Block
Rx+ 135 / 95, 20 lb vest
Open Athletes:
If you’re doing 14.2 Saturday morning, it may be wise to take it easy today, so the following is an option:
Active recovery Day
Row or Airdyne for 10-15 minutes
Keep the pace around 65-75% effort – enough to get out of breath and get the heart pumping moderately fast. You should feel energized and revived after this, not drained.
Then:
Pick 3-4 drills from Becoming a Supple Leopard or Kelly Starrett’s YouTube page and spend 10-15 minutes working on your posterior chain mobility.
Katelyn doing her most favorite thing ever: Overhead squats
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
8-10 Handstand Push-ups or push-ups
12-15 Toes to Bar
40-50 Double-unders
Come with a plan…and execute it.
Conditioning
AMRAP in 20 minutes of:
5 Burpee Box Jumps (24 / 20)
10 Pull-ups
15 Wall-Balls (20 / 14)
Rx+ Chest to Bar Pull-ups, 12 / 10 foot targets for WB or use a 30 / 20 lb ball to 10/9 foot targets
When Do You Reach Technical Mastery? – Catalyst Athletics