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“Mercury” – Saturday 5.30

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Warm Up:
Tabata : :20 on :10 off
-Shoulder Taps
-Squats

STRETTTTTCHHHHH

WOD
AMRAP 15:
400m Run
Max Set of Unbroken Muscle-ups

Level 2:
AMRAP 15:
400m Run
1:00 Max Muscle-ups*

*Only choose this option if you cannot complete more than 5 unbroken muscle-ups.

Level 1:
AMRAP 15:
Run 400m
1:00 Max Set of Pull-ups”

AT HOME VERSION

AMRAP 15
400m Run
Max set of unbroken Weighted Bent Over Rows

“Reno” – Friday 5.29

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Warm Up:
AMRAP 7:
10 Bent over Rows w/ Odd object (light)
10 Shoulder Taps in Push-up
:10 Second Side Plank / Side
10 Push-ups
:10 Handstand Hold

WOD
For Time:
21 Handstand Push-ups
:90 Plank Hold
500/400m Row
15 Strict Handstand Push-ups
:90 Plank Hold
500/400m Row
9 Deficit Handstand Push-ups
:90 Plank Hold
500/400m Row

AT HOME VERSION

21 Piked Push-Ups or 1:00 Handstand Hold
:90 Plank
400m Run
15 Piked Push-Ups or :40 HS Hold
:90 Plank
400m Run
9 Piked Push-Ups or :30 HS Hold
400m Run

“Black Hole Sun” – Wednesday 5.27

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Warm Up:
STREEEETCH
:40 on :20 transition: 2x
-lunge to instep
-Inchworm no push-up
-lateral Hops
-toe jumps

“Black Hole”
For Time:
60-50-40-30-20
Calorie Row, Bike, or Ski
– 1:1 Work to Rest ratio b/t sets.

AT HOME VERSION
For Time:
1000m-800m-600m-400m-200m Run
-1:1 Work to Rest

 

CFK Running (if you’re interested in hopping on the CFK Running text chain, let McG know)

Warm-up:

200 walk
200-400m easy jog

DYNAMIC FLEXIBILITY

Leg swings (10 right leg front to back, left, right side, left side)
Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
Knee dives into wall to stretch achilles.

HIP FLEXIBILITY

Side high knee karaoke drill (10yards on each side)
Alternating forward walkover drill: high knee angled out and lift up & over imaginary hurdle (10 yards)
Walking knee to chest
Walking foot pull up to chest (figure 4)

DRILLS

(1x round at 10 yards w/ 10 yard walk between efforts)

Marching opposite hand to toe touches
Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, will other pivots up to 90deg from ground)
Walking lunges with pelvic tilt (hip flexor stretch)
Walking lunges with torso twist towards side of extended knee
Jump rope hops with forward lean
High knees
Butt kicks
Straight legs (prime time)
Fast stutter steps with quick arms
Crouching side step shuffle (20 yards)
Side step jumping jacks with arms moving overhead (20 yards)

ACHILLES, SHIN, IT BAND DRILLS

1x 10 yards

Heal walk (toes up)
Tip Toe walk
Toes In walk (point toes towards each other with heals slightly elevated)
Toes Out walk (point toes out with heals slightly elevated)
Ankle In walk (inside of shoe)
Ankle Out walk (outside of shoe)

STRIDE OUTS:

with full recovery between efforts

Stride outs are short repeats that are usually between 80-100m in distance.. They are done at progressively faster speeds with full recovery. Again, strides prior to a workout are used to gradually ramp to the intensity of the workout. They are also used to reinforce good biomechanics and the recruitment of fast twitch muscle fibers. Low intensity workouts can skip stride outs.

1 x 80m at 75-80% perceived exertion stride out
1 x 80m at 80-85% perceived exertion stride out
1 x 80m at 85-90% perceived exertion stride out
1 x 80m at 90-95% perceived exertion stride out

WOD

Your 100m interval pace should be equivalent to your 200m time. Your 200m interval time should be 2 sec slower than your 200m time. Record your 400m finishing time.

3 Sets

Run 100m
Walk 200m

Then rest for 3min

Then Run 200m

Rest and recover fully

Then Run 400m

“Go Heavy” – Tuesday 5-26

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WARMUP

* AMRAP 5:00
8 Alternating Odd Object Single Leg Deadlift
8 Hops Over Object
8 Muscle Cleans
8 High Hang Power Cleans

RX:
Power Clean
1-5-1-10-1-15*

*Sets 5, 10, and 15 are touch-and-go.

Level 2:
Power Clean
1-5-1-10-1-15*

*Sets 5, 10, and 15 are touch-and-go.

Level 1:
Power Clean
1-5-1-10-1-15*

*Sets 5, 10, and 15 are touch-and-go.

Home WOD:

DOUBLE AMRAP
AMRAP x 6 MINUTES
2-4-6-8-10…
Backpack Push Press
Backpack Reverse Lunge*

-Rest 4:00-

Repeat!

*Backpack can be held in any way.

(Score is Total Rounds + Reps)

“Murph” – Monday 5.25

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Happy Memorial Day!

“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
*Partition the Pull-Ups, Push-Ups, and Air Squats as needed*

Level 2:
Happy Memorial Day!
“Murph”
For Time:
Run 1 Mile
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 1 Mile
*Partition the Pull-Ups, Push-Ups, and Air Squats as needed*
*No vest”

Level 1:
Happy Memorial Day!
“Murph”
For Time:
Run 800m
50 Jumping Pull-Ups
50 Push-Ups
50 Air Squats
Run 800m

*Substitutos for Pull-ups:
DB or KB bent over rows
Renegade rows
Ring Rows
Upright Rows
Banded Bent Over Rows
Banded Pull-Aparts
Banded Front Raises
KB swings
Russian Swings

“Ivory Tickle” – Saturday 5-23

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RX:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating DB Snatch (50/35#)

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift (50/35#)
20 Candle Sticks

Level 2:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating DB Snatch (35/25#)

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift (35/25#)
20 Candle Sticks

Level 1:
On a 18:00 Clock:
From 0:00 – 3:00:
20 Burpees

From 3:00 – 9:00:
3 Rounds:
10 Crab Touches
20 Alternating DB Snatch (25/15#)

From 9:00 – 12:00:
20 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift (25/15#)
10 Candle Sticks

Home WOD

RX:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating Odd Object Snatch

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Odd Object Deadlift
20 Candle Sticks

Level 2:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating Odd Object Snatch

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Odd Object Deadlift
20 Candle Sticks

Level 1:
On a 18:00 Clock:
From 0:00 – 3:00:
20 Burpees

From 3:00 – 9:00:
3 Rounds:
10 Crab Touches
20 Alternating Odd Object Snatch

From 9:00 – 12:00:
20 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Odd Object Deadlift
10 Candle Sticks

“Krypton” – Thursday 5/21

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*Watch the 8am demo for how this workout works!

Warm Up:
AMRAP 6:
3 Kick-to-Handstand (attempts)
6 Close Grip Push-ups
18 Double Unders (24 Single Unders) /Jumping jacks

WOD
Accumulate 4:00 hanging from a bar.*
*Every time you break complete 10 Strict Handstand Push-up.

then…

Accumulate 4:00 of a Straight Arm Side Plank.
Every time you break complete 10 DB Bench Press (50/35#).

*Starts with 10 strict handstand push-ups before bar hang.
**Starts with 10 DB bench press before side plank.

AT HOME VERSION

Accumulate 4:00 of a Hollow Hold
Every time you break complete 10 Push-ups

then..

Accumulate 4:00 of a Strait Arm Side Plank
Every time you break complete 12 Reps of odd object Bent Over Row

*start with 20 Pushups before the first 4:00 starts, and start with 30 Bent Over Rows before the next 4:00