Friday 7-29-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten out leg for hamstring stretch
Pretzel Stretch
Skill:
1-arm KB Snatch
Strength:
Deadlift
2-2-2-2
WOD:
10 1-arm KB Snatch (ea. arm) (53/35)
10 Front Squats(bodyweight)
8 1-arm KB SNatch
10 Front Squats
6 1-arm KB Snatch
10 Front Squats
4 1-arm KB Snatch
10 Front Squat
2 1-arm KB Snatch
Post Deadlift & WOD time
Thursday, July 28, 2011
Wednesday, July 27, 2011
Thursday 7-28-11
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Push Ups
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ sec. hold at the bottom, then straighten out leg for hamstring stretch
Pretzel
Strength:
Bench Press
5-5-3-3
WOD:
AMRAP in 10 min.
300m Row
15 Burpees
Post Bench Press & number of rounds
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Push Ups
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ sec. hold at the bottom, then straighten out leg for hamstring stretch
Pretzel
Strength:
Bench Press
5-5-3-3
WOD:
AMRAP in 10 min.
300m Row
15 Burpees
Post Bench Press & number of rounds
Tuesday, July 26, 2011
Monday, July 25, 2011
Tuesday 7-26-11
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead Squats
10 Back Extension
10 Pull Ups
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
WOD:
AMRAP in 15 min.
30 Wallball Shots (20/14)
20 Box Jumps (30/24)
10 Toes to Bar
Post number of rounds
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead Squats
10 Back Extension
10 Pull Ups
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
WOD:
AMRAP in 15 min.
30 Wallball Shots (20/14)
20 Box Jumps (30/24)
10 Toes to Bar
Post number of rounds
New Promotion Going On!
New promotion going on at CLCF! Refer a friend and receive 50% off your next month after they pay for 1 month! Refer as many friends as you want during this promotion! Everyone likes to WOD with a friend :)
Sunday, July 24, 2011
Monday 7-25-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Snatch
3-3-3-3
WOD:
4x50 yrd sprints w/45 sec. rest in between
5x40 yrd sprints w/35 sec. rest in between
6x30 yrd sprints w/25 sec. rest in between
Post Hang Snatch & Average sprint time for 50 yrds,40 yrds,and 30 yrds
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Snatch
3-3-3-3
WOD:
4x50 yrd sprints w/45 sec. rest in between
5x40 yrd sprints w/35 sec. rest in between
6x30 yrd sprints w/25 sec. rest in between
Post Hang Snatch & Average sprint time for 50 yrds,40 yrds,and 30 yrds
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