Friday (14Aug20)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

10mins to work up to a 10RM push press

Every minute on the minute for 7minutes

3-5 Back squats @ 70%

*focus on speed*

3-5×5

Strict chest to bar pull ups

Or

5×5

Strict pull ups

Or

5×3

Negative pull ups

Or

5×10

Ring rows

Outdoor Extra Credit

6 rounds

100ft* sled push- 90/135lb added weight

Rest 1min between rounds

*back fence to gate and back*

Butt/Back Challenge (13Aug20)

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 28

5 rounds

10-15 single leg glute bridge each side

10-15 single leg RDLs each side

Wednesday (12Aug20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

EMOM 8

1x 3-position snatch @70%

(Hip/above knee/below knee)

For time:

3 rounds-

50 doubleunders

10/15 cal bike/row

20 thruster 95/135

Outdoor Extra Credit

*bring out a blue mat*

3 rounds

30-60s each side side plank

60s plank

-rest 1min between rounds-

Butt/Back Challenge

30 back and butt challenge

(Focused on ssse a strong posterior chain & upper back)

Day 26

4 rounds

30- 60s Chinese plank

-rest 1 min between rounds-

*You can use a couch and a coffee table or a bench and a box*

Tuesday (11Aug20)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every minute on the minute for 8 minutes

1-3 muscle ups, any style

Or

3-5 strict pull ups

Emom 15mins

1)5 strict handstand push ups

2)7-12 toes to bar

3)14 alt snatches 35/50

Outdoor Extra Credit

5 rounds NFT

10 reverse flys

10 bicep curls

10 shoulder press

Done unbroken with the same DBs

Rest as needed between rounds

At Home WOD

15 EMOM

1)5 strict HSPUs or 10 push ups

2)20 sit ups

3)20 jump squats

Monday (10Aug20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Sign up here

https://Cfpbscheduling.as.me/

WOD:

Every 45secs for 10 rounds

1-2 clean & jerks @ 70%

-no break between-

Every 45secs 6 rounds

1 Enderton Front Squat complex (from floor) continue to work as you like

For time-

800m run

60 kettlebell swings 35/53

40 tire flips

800m run

(20min cap)

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