Archive for September, 2014

PROJECT PENTLICKY

Tuesday, September 30th, 2014

PROJECT PENTLICKY

Help Us: The goal of this fundraiser is to raise money so that Matt has what he needs win the fight against cancer!

Tuesday’s Program

Tuesday, September 30th, 2014

Marco_09_30_14

Warm up: (10 min)

Coaches choice

 

Work capacity: (10 min)

Partner row/plank

Partner A rows 10 cal while Partner B holds plank until row complete 

Complete 5 Rounds each

 

WOD: (40 min)

10 rounds

Start and finish couplet with 800m run

10x Handstand push-up

10x Pistols total (switch as needed)

 

Post time to comments.

 

Skill of the month:

Rowing

Monday’s Program

Monday, September 29th, 2014

CMC_09_29_14

Warm up: (15 min)

Coaches choice

 

Work capacity: (15 min)

10 min EMOM 

Odd: Sprint 100m

Even: 5x Deadlifts (work up to Wod weight)

 

WOD: (30 min)

5 rounds

5x Deadlift (315#/225#)

10x Wall ball (30#/20#)

15x Plyo push-ups

 

Post time to comments.

 

Skill of the month:

Rowing

Sunday’s Program

Sunday, September 28th, 2014

CMC_09_28_14

 

Congrats to all of our CMC athletes!!!

 

Warm Up: (15 min)

Coaches choice

 

WOD: (40 min) 

50-40-30-20-10 reps

Row (calories)

SDHP (95/65)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Rowing

Team Saturday

Saturday, September 27th, 2014

4963d533d4d01c3d4e6fe1c80634a9df

Warm up: (15 min)

Coaches choice

 

WOD: (45 min)

2 person team

1 round

5 minutes at each station for max reps of:

Row (calories)

Hang cleans (95/65)

Front squats (95/65)

Burpees

KB swings (55/35)

Only one person working at a time.

Players switch as needed.

 

Post reps to comments.

 

Skill of the month:

Rowing

Friday’s Program

Friday, September 26th, 2014

Class_09_26_14

Warm up: (15 min)

Coaches choice

 

Strength: (20 min)

Strict Press

5-5-5

 

WOD: (25 min)

15 Min AMRAP

10x Ring Push Ups

20x Air Squats

30x Double Unders

 

Post rounds to comments.

 

Skill of the month:

Rowing

Thursday’s Program

Thursday, September 25th, 2014

Class_09_25_14

Warm up (10 min)

Coaches choice

 

Work capacity: (20 min)

12 Min EMOM

Odd: HSPU-2” Deficit for 30 seconds

Even: 5x Push Jerks 70% 1RM

 

WOD: (30 min)

Sprint 200m

21x KB Snatches Left (53/35)

10x Push Ups

21x KB Snatches Right (53/35)

15x Push Ups

21x KB Thrusters Left (53/35)

20x Push Ups

21x KB Thrusters Right (53/35)

Sprint 200m

 

Post time to comments.

 

Skill of the month:

Rowing

Wednesday’s Program

Wednesday, September 24th, 2014

Chlg_09_24_14

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

1 RM Snatch grip deadlift

 

WOD: (30 min)

5 Rounds

7x Snatches (75/55)

14x Pull Ups

21x Burpees (to 6” target)

Rest 1 min between rounds!!!

 

Post time to comments.

 

Skill of the month:

Rowing

Tuesday’s Program

Tuesday, September 23rd, 2014

Jess_09_23_14

Warm up: (10 min)

Coaches choice

 

Strength: (25 min)

Bench Press

5-5-3-3-1

 

WOD: (25 min)

4 Rounds

15x Hand Release Push Ups

20x Wall Ball (30/20)

 

Post time to comments.

 

Skill of the month:

Rowing

Monday’s Program

Monday, September 22nd, 2014

CFM_09_22_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

10 Min EMOM

Max Reps

Odd: 30 sec Strict Pull Ups

Even: Ring Dips

 

WOD: (25 min)

4 Rounds

6x Hang Cleans (155/115)

9x Front Squats (155/115)

Run 400m

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Rowing