DATE: 03/08/12
WARM-UP (0600 to 0610, 0830
to 0840):
Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!
SKILL (0610 to 0620,
0840 to 0850):
Agility
Work –
Dot drill (5 rounds), agility ladder (choose 5 different movements doing each
twice). Emphasize both speed and
accuracy!
WOD (0620 to 0650,
0850 to 0920):
3rd
Alarm – Rx 2nd Alarm –
12 min. 1st Alarm – 8
min.
AMRAP
(18 min.)
5
Dead Lifts
5
Hang Cleans
5
Push Jerks
50
Jump Rope
Trainer
Notes: 1) Consider using 50%(+/-) of
body weight? 2) Pull barbell from the
floor using good form.
COOL DOWN:
200
Abs/core – mix it up!
Static
Stretch
Foam
Roller
Wednesday, March 7, 2012
DATE: 03/07/12
WARM-UP (0600 to 0610, 0830
to 0840):
Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!
SKILL (0610 to 0620,
0840 to 0850):
Pull-ups – try 3 rounds of
max. reps of both strict and kipping.
WOD (0620 to 0650,
0850 to 0920):
3rd
Alarm – Rx 2nd Alarm –
Rx 1st Alarm – Rx
7
minutes of Burpees – max. reps
Trainer
Notes: 1) This is the first 2012 CF
games WOD.
COOL DOWN:
Max.
Plank Hold
Static
Stretch
Foam
Roller
WARM-UP (0600 to 0610, 0830
to 0840):
Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!
SKILL (0610 to 0620,
0840 to 0850):
Pull-ups – try 3 rounds of
max. reps of both strict and kipping.
WOD (0620 to 0650,
0850 to 0920):
3rd
Alarm – Rx 2nd Alarm –
Rx 1st Alarm – Rx
7
minutes of Burpees – max. reps
Trainer
Notes: 1) This is the first 2012 CF
games WOD.
COOL DOWN:
Max.
Plank Hold
Static
Stretch
Foam
Roller
DATE: 03/06/12
WARM-UP (0600 to 0610, 0830
to 0840):
Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!
SKILL (0610 to 0620,
0840 to 0850):
Deadlift (5, 5, 5, 5,
5): Review proper technique, work-up in
weight each round then back-off last round.
WOD (0620 to 0650,
0850 to 0920):
3rd
Alarm – Rx 2nd Alarm –
2 rounds 1st Alarm – 1
round
3
Rounds of:
30
KBS (W-35#, M-53#)
30
GHD Sit-ups
30
Burpees
Trainer
Notes: 1) Review deadlift common faults
and corrective actions and training cues in CF Training Guide.
COOL DOWN:
EZ
400m Run, 500m Row, or 250 Jump Rope
Static
Stretch
Foam
Roller
WARM-UP (0600 to 0610, 0830
to 0840):
Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!
SKILL (0610 to 0620,
0840 to 0850):
Deadlift (5, 5, 5, 5,
5): Review proper technique, work-up in
weight each round then back-off last round.
WOD (0620 to 0650,
0850 to 0920):
3rd
Alarm – Rx 2nd Alarm –
2 rounds 1st Alarm – 1
round
3
Rounds of:
30
KBS (W-35#, M-53#)
30
GHD Sit-ups
30
Burpees
Trainer
Notes: 1) Review deadlift common faults
and corrective actions and training cues in CF Training Guide.
COOL DOWN:
EZ
400m Run, 500m Row, or 250 Jump Rope
Static
Stretch
Foam
Roller
Tuesday, February 7, 2012
DATE: 2/7/12
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice – make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
Double-Unders – Practice DU’s for 10 minutes, try for max unbroken. If not ready for DU’s make several attempts at max unbroken singles.
WOD (0620 to 0650, 0850 to 0920)
3rd Alarm – Rx 2nd Alarm – 1/3 Rx to 1/2 Rx 1st Alarm – 1/5 Rx to 1/3 Rx
Half-Murph
800m Run (or 1,000m Row, or 500 Jump Ropes)
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run (or 1,000m Row, or 500 Jump Ropes)
Trainer Notes: 1) Review proper form of each exercise prior to starting WOD. 2) Encourage members to record time to establish personal benchmarks and track progress. 3) Longer workout so get started ASAP.
COOL DOWN
200 Abs/core – Help members try new/different exercises than they usually do?
Foam Roller
Static Stretching
Wednesday, January 25, 2012
DATE: 1/25/12
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
None: Long workout…review WOD and get started!
WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – 5 Rounds 2ndAlarm– 3 1st Alarm– 1 or 2
Farmer’s Carry to main floor w/dumbells or KB’s (40-50% of body wt.)
10/side Half Moons w/plates (W-15#, M-25#)
10 Burpees
5 Tire Flips
Farmer’s Carry to Attic w/dumbells or KB’s
10 Push Press from rack (W-65#, M-95#+)
100 Jump Rope
Trainer Notes: 1) Long tough workout…enjoy! 2) Help 1st and 2nd alarm athletes scale weight, etc.
COOL DOWN
Foam Roller
Static Stretching
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
None: Long workout…review WOD and get started!
WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – 5 Rounds 2ndAlarm– 3 1st Alarm– 1 or 2
Farmer’s Carry to main floor w/dumbells or KB’s (40-50% of body wt.)
10/side Half Moons w/plates (W-15#, M-25#)
10 Burpees
5 Tire Flips
Farmer’s Carry to Attic w/dumbells or KB’s
10 Push Press from rack (W-65#, M-95#+)
100 Jump Rope
Trainer Notes: 1) Long tough workout…enjoy! 2) Help 1st and 2nd alarm athletes scale weight, etc.
COOL DOWN
Foam Roller
Static Stretching
DATE: 1/24/12
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
5 Rounds of: 30 seconds of Jingle Jangles (sprinting back and forth between cones set at 50’) and 30 seconds of plank hold. If there is a large group, consider having half run while the other half planks?
WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – Rx 2ndAlarm– 14-10-6 1st Alarm– 7-5-3
Fran
21-15-9
Squat Thrusters (W-65#, M95#)
Pull-ups
Trainer Notes:1) Classic benchmark WOD…get angry!
COOL DOWN
200 Abs/core – Help athletes try new/different exercises than they usually do?
Foam Roller
Static Stretching
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
5 Rounds of: 30 seconds of Jingle Jangles (sprinting back and forth between cones set at 50’) and 30 seconds of plank hold. If there is a large group, consider having half run while the other half planks?
WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – Rx 2ndAlarm– 14-10-6 1st Alarm– 7-5-3
Fran
21-15-9
Squat Thrusters (W-65#, M95#)
Pull-ups
Trainer Notes:1) Classic benchmark WOD…get angry!
COOL DOWN
200 Abs/core – Help athletes try new/different exercises than they usually do?
Foam Roller
Static Stretching
DATE: 1/19/12
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – 9 Reps 2ndAlarm– 6 reps 1st Alarm– 3 reps
Couplet
3x – 250m Row <> Wall Balls
3x – 3 laps dn/up stairs<> Side Step Overs (20” box)
3x – 100 Jump Rope <>T Push-ups
Trainer Notes: 1) Couplet is performed in teams of two, with each member working at the same time. 2) Count reps of: Wall Balls, Side Step Overs and T Push-ups performed while teammate is doing row, stairs and Jump Rope. 3) Each team member completes 3 rounds of each pair before moving to the next pair. 4) To score , convert elapsed time to seconds and subtract total reps completed.
COOL DOWN
10 GHD Sit-ups, Back Extensions/Hip Extensions, and Side Extensions
Foam Roller
Static Stretching
WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!
SKILL: (0610 to 0620, 0840 to 0850)
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – 9 Reps 2ndAlarm– 6 reps 1st Alarm– 3 reps
Couplet
3x – 250m Row <> Wall Balls
3x – 3 laps dn/up stairs<> Side Step Overs (20” box)
3x – 100 Jump Rope <>T Push-ups
Trainer Notes: 1) Couplet is performed in teams of two, with each member working at the same time. 2) Count reps of: Wall Balls, Side Step Overs and T Push-ups performed while teammate is doing row, stairs and Jump Rope. 3) Each team member completes 3 rounds of each pair before moving to the next pair. 4) To score , convert elapsed time to seconds and subtract total reps completed.
COOL DOWN
10 GHD Sit-ups, Back Extensions/Hip Extensions, and Side Extensions
Foam Roller
Static Stretching
Subscribe to:
Posts (Atom)