Mobility - Spend 10 mins in a air squat, hold bottom position

WOD - For Time

800m Run
21 Oh Squats
21 Burpee over the bar
800m Run
15 Oh Squat
15 burpee over the bar
800m Run
9 oh squats
9 burpee over bar

Gymnastic strength - 3 rounds
Max effort bar hang
rest 1 min

Strength - find a 2rm

bent over row

Ensure you do the endurance section of todays programming its important for your WODs


WOD - Power Snatch

10 min EMO|M

1 x Power snatch (heavier than last cycle)  

Endurance - long warm up 10-20 mins be warm before starting this one

Run - 20 sec work, 10 sec rest (use blocks long and short straights as working zones

Row- 20s work, 10 sec rest (use cal or watts for this weeks measurement)

Mobility - 10 - 20 mins Hip and traps

WOD - Isabel
30 x snatches

gymnastic  - 10 min EMOM
5 - 10 pull ups

Strength - 2rm Push press

bye bye pants

Strength - 10 min EMOM

2 x Clean and Jerks heavier than last week

WOD - ProjectPants

15 min AMRAP

30 Double unders
15 Clean and jerks

Gymnastic - 10 min EMOM

 5-10 HSPU

Run/Row - 800m repeats, 3 min Recovery until form/pace drops

If your sick clean it up don't leave a mess

Red Tshirt Friday

WOD -
50 Cal Row
50 Ring Dips
50 Wall balls
50 Deadlifts
50 Box Jumps
50 Push ups
50 Sit ups
50 Burpees
50 Squats
50 Cal Row

25 min time Cap

WOD - Oly thursday

Power Cleans

then

10 min EMOM

1 x Power Cleans @60-80%

Endurance

Run/Row - 6 min Repeats rest 4 mins repeat until form drops off

Mobility - Lats, and hips main area for you guys to focus on for this one 

Wod - for time 

64 Pull ups 

8 OH squats 

Gymnatics  

10 min EMOM 

5-10 ring dips 

strength 

work to a 2RM push press 

watch the video about hydration

WOD - 10 min time cap

1RM Hang Snatch

then

3 min AMRAP

handstand walk

gymnastic -

10 min EMOM
5-10 strict pull ups

Endurance -

Run/Row - Repeat 100m, recover 100m until time decreases  

Mobility - 3 x 15 Wall squats and mobilise what areas feel tight
look at hips, lats and traps in-between each set

WOD - 21-15-9-6-3
SHSPU
Front Squats
Bupees over the bar

20 min Time Cap

NB - you can either go RX to compare to regionals or scale

Gymnastics - Play with rope climbs (legless, using your feet, feet on the floor)

Strength - 2RM Front Squat

Good luck Liam smash it up this weekend 

Mobility - roll out your lats, ball in your traps and open your hips

Strength - Weighted pull ups

WOD - Angie

100 pull ups
100 push ups
100 sit ups
100 Air Squats

Hang clean

That moment where you think WTF 

Mobility - Hamstrings and hips focus

WOD - 10 min EMOM

1 x Hang Clean @60-70%

NB - use class for tekkers

Endurance -

Run/Row - 90sec work, 60 sec rest

work for distance

Midline - 3 rounds

5 - 10 K2E

Mobility - 10 mins General hips mobs
10 mins shoulders

Strength - Strength work to a heavy 2RM Press

WOD - 15 min AMRAP
10 burpees
6 pistols
3 Hang Snatch @60% 1RM

Gymnastic - 10 min EMOM
5-10 Muscle ups

3 min Hollow hold

WOD - 21 - 15 - 9
KB swings 32/24
OH Squats 40/30

Extras - 10 min EMOM
5-10 Reps

NB - this is more than the class

you must do endurance section

CFB Endurance - If you can get into a class do this plus extras

Run/Row - 800m Run repeats, Rest 2 mins

keep within 5 sec

Great job from team CFB this weekend came home with a 2nd everyone that was present smashed it and has come away with positives and negatives from the weekend. The biggest positive is that we smashed the standards no dumping was allowed, a lot of no reps went out to other teams due to bad movement standards which is why we are so strict on you guys. Great work from those that took part and for you guys at home we are strict for this reason alone.

Programming for todays WOD is by Coach shan

Mobility - 20 mins
hips and shoulder focus

Strength - Find a 2RM Back squat

WOD - 9 - 6- 3

Unbroken Clean and jerk

NB - You will have 10 mins per 9,6,3 reps 30 mins in total

Gymnastic - 10 min EMOM

5-10 unbroken pull ups  

NB - unless your doing gymnastic class

Mobility - 15 mins focus on hips, wall stretch etc
work on some key areas on your hips

Strength - 12 x 1 @70% 1RM deadlift

WOD - Nancy
4 rounds
500mRun
15 OH squats

gymnastics - 10 min EMOM
5-10 Ring dips

NB - aim for 5 strict then build to 10 over the next few weeks

Recovery day

Make sure we maintain intensity with are volume, don't drop off to increase volume

Mobility - 20 mins Hips
20 mins shoulders inc lats

TEKKERS - split jerk right leg and left

NB - this is not for load max effort of 40% focus on form on landing, feet width etc

Endurance - Must must do …………..

Run/Row - 7 mins work, 4 min Rest  

NB- looking at 4-5 rounds attack what your weak at

Mobility - 10 mins opening hips
10 mins work on lats and traps

Strength - 5RM Push jerk

WOD - 20 min AMRAP
30 Front Rack lunges
200m Run
30 V-ups
200m Run

Gymnastics - 10 min EMOM
odd - 10 ring dips
even - 10 TTB

Bank holiday recovery

After Resting for the weekend or smashing up the Sat comp time to get back on it

Mobility - Bank holiday Hips, work on opening these up

Oly - Find a new 1RM Hang Power Snatch

Gymnastics - 10 min EMOM
5-10 unbroken pull ups/butterfly

Class WOD - 5 rounds

5 Power snatch
10 Box jumps
15 push ups

Endurance - this is a must for most of you

Run or Row - 200m repeats, rest for 60 sec repeat till time drops more than 5 sec

Be aware that its comp day tomorrow :), 3 wods mixed ability 9-3pm

Mobility - position work for Deadlift, hips and hamstrings

Strength - Find a 5RM deadlift

Wod - for time

50 Cal Row
50 Burpees
50 Sit ups
50 Squats
50 Sit ups
50 Burpees
50 Cal Row

Gymnastics - 3 x 10 ring dips
rest 1-2 mins

Chilled day in the Office

Gang make sure you hit the endurance section this will help your engine

Mobility - spend 15mins working on shoulders
band work, ball work etc etc

Oly - 10 min EMOM
5 x Power snatch

NB - keep working on the touch and go, no dumping still

WOD - Snatch drills

Endurance - choose one of the following

Run/ Row - 45s work 45s rest

Midline - 3 min Hollow hold