11 August 2018

 

SATURDAY SCHEDULE:

UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

UNLOADED WOD: 

PART A:

In teams of 3:

AMRAP:  25 Minutes

Partner 1: Run 400m

Partner 2: Max DB Deadlifts (50/35)

Partner 3: Max Wallballs (20/14)

Partners Rotate Stations (1-2-3) when Runner Returns

Score= Total Reps as a Team.

 

PART B:

Team Core:

3 Rounds (:30W/:15 Transition)

1 legged T2B or V-Ups

HS hold or Plank

DB Hold

 

WARRIOR WOD: 

PART A:

SNATCH COMPLEX:

Every 4 Minutes for 5 Rounds Complete:

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 OH Squat

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 1 OH Squat

 

PART B:

Coach Ali Birthday Warrior WOD:

AMRAP:  28 Minutes

8 Strict Pull-Ups

28 Deadlifts (135/95)

8 HSPU

28 Box Jump Overs

8 T2B

28 Back Squats (135/95)

8 Ring Dips

28 KB Swings (53/35)

 

CFK WOD:

Partner WOD

Class will be divided in two groups (Group A and Group B)

GROUP A COMPLETES IN PAIRS:

2 min Max Cals on Assault Bike
90 sec Max Cals on Assault Bike
1 min Max Cals on Assault Bike
30 sec Max Cals on Assault Bike

Partners go in relay style. Partner 1 Completes 2 Minutes on Assault Bike and then Tags in Partner 2 to complete 2 Minutes of Max Calories on Assault Bike.  Each partner completes same amount of work to accumulate total calories as a Team.

While Group A is on Assault Bikes; Group B Completes:

CGROUP B COMPLETES IN PAIRS: 

PARTNER WOD
21-15-9
Power Clean
Front Rack Lunge
Shoulder to Overhead

(A: 135/95; Rx: 115/80; S: 95/65)

Teams Perform reps 1:1  with partner  (You go, I go)

**Then Group B Completes Assault Bike Work and Group A Completes Triplet

 

OPEN GYM:

Barbell Option:

15 total broad jumps for distance
Snatch: 5 x 3 @ 80%
Power Clean and Jerk: 5 x 3 @ 80%
Front squat: 4 x 1 above 90%
Pause at the knee clean pull (5 Second Pause) @ 100%

Gymnastics Option:

Accumulate 15 Ring MUs in as few sets as possible.
No muscle up…Perform: 10 negative ring muscle ups + 10 banded transitions.

ForTime: 21-15-9
C2B Pull Up (S:PU)      3 x Double unders after each Round

3 Rounds (:30sec work/:60sec rest)
Strict Dips (with/without band)
Handstand Hold
Superman Raises

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