Monday 6 November Skill Pistol Skills Strength 3 Sets of: Back Squat x 10 @ 65-70% MetCon “Frantastic Beasts” For time, complete reps of: 21-15-9 DB Thrusters 45/25 Burpees Post WOD Roll VMO (inside of quad) The pistol progressions will help build ankle mobility and stability which will help improve your position in the back… Read more »
This week is our deload Week. A deload week is simply a week where lifts and workouts are programmed lighter and less intense in order to allow the body to recover. We’ve hit it really hard for the past several weeks…now it’s time to let our bodies recover a little. Monday 30 October Strength 3… Read more »
I wish I could take credit for the awesome information below but I can’t! Our own CFC member Debbie rowed competitively through college. I asked her for a few tips to help explain mechanics and rowing technique and this is the awesome info she put on paper. At the end of this blog there is… Read more »
Monday 2 Power clean and Jerk EMOTMx10 work up at least to heaviest weight 10 Power clean and Jerk 135/95 50 Du 8 Power clean and Jerk 155/105 40 DU 6 Power clean and Jerk 185/125 30 DU 4 Power clean and Jerk 205/135 20 DU 2 Power clean and Jerk 225/155 Work up to… Read more »
Monday Prehab: Banded Hip Mobility Banded Shoulder Mobility MU Transitions (low rings) Strength: 6 sets of: Squat Clean + Thruster (Build to heavy set for today) (15 minutes) “Muster Up” For time: (14 min cap) 2 Clusters 165/115 1 MU 4 Clusters 165/115 2 MU 6 Clusters 165/115 3 MU 8 Clusters 165/115 4 MU… Read more »
A few important reminders!!! Wedensday 10/11 is the Taste of Coronado. Tickets are $45 and on sale at Be Polished. Tickets day of will be $50. You can easily split a ticket between 2 people and just share the food. It’s always fun! We will meet at Il Forniao about 5pm to get things kicked… Read more »
Monday On a Running clock complete: 2 Rounds of 4 Deadlift 225/155 28 Wallballs 20/14 20 Box Jump Overs, 24/20 inches (All divisions) 14 Hand Stand Push Ups Part 2 at 12 min find a 1rm squat clean This is the final wod of everyday warrior. Get through the first part as fast as you… Read more »
Monday “Fight” Prior to 4 min: 3rds 10 thrusters 75/55 20 dbl unders Prior to 8 min 8 Thrusters 95/65 25 DU Prior to 12 min 3rds 6 Thrusters 115/75 30 DU prior to 16 min 3rds 4 Thrusters 135 35 DU prior to 20 min 3rds 2 Thrusters 155/105 40 DU This is everyday… Read more »
Monday 30/20/30 C&J skills Hang clean+clean+Push jerk E2Mx16 “Raising the Bar” 9 min AMRAP 8 Burpees over the bar 7 squat cleans 135/95 6 Front rack lunges 5 PJ Post Roll lats The strength is designed to hone in posiiton for the clean. Focus on keeping the bar tight and pulling under fast! Lets keep… Read more »
Monday Banded warmup TTB skills Front rack mobility 3x Front squats 3×8 75% SS 8 strict pullups 21-15-9 Front squats 135/95 Toes to bar Plyo Jumps Roll quads w/ bar We aren’t increasing the percentages on the front squats just yet. There is a lot of lunging and deadlifts this week. I want the wod… Read more »
