Workouts For The Week
Team C2F
Monday 13/4/2015
W.U:
Emom 4:
(1) Skip 45 sec
(2) Wall Squat 45 sec
(1) O/H squat holds with 5 pass throughs at each depth(1/4,1/2, full)
(2) Crab walk + Duck walk 1 length each
Strength:
E2mom x 16mins
Overhead squat X 5 Reps
WOD:
3 Rounds For Time
30 KB swings
20 pull ups
Tuesday 14/4/2015
WU:
Emom 4:
(1) Skip 45 sec
(2) Squat Lunge complex X8
6 min Amrap
(1)Hollow hold to Hollow arch X5
(2) RDL X10+ Clean Pull From pockets X5
Strength:
Emomx10mins
Clean x 1.1 @80% (10 sec rest between reps)
WOD:
5 Rounds For Time
2x Curb run
7 Burpees
3 Muscle Ups
Rest 2mins between rounds
Wednesday 15/4/2015
WU:
Gymnastics 10 Min Amrap
(1) Headstand/Handstand (Hollow Lock)
(2) Strict leg raise X10
(3) Downward dog pushup
(4) Kipping swing X10 No further progression just focus in active shoulder and core
Strength:
EMOM x 10mins
Level 1: 5-8 banded pull ups
Level 2: 3 pull ups
Level 3: 2 C2B, 1 Muscle Up
WOD:
Partner WOD: Each partner must complete
20 Thrusters @50/25 (Alternate Rounds)
25 Thrusters @40/20
30 Thrusters @30/15
Thursday 16/4/2015
WU:
EMOM 4:
(1) Skip 45 Sec
(2)Bench T-spine stretch 30 Sec
+ Wall Climb Hold/Shoulder Taps 30 sec
Jerk Drills
Strength:
EMOM x 15mins
Front squat X1 + Split Jerk X
WOD:
3 Rounds For Time:
60secs Max reps GTOH @60/40kg
60secs Max reps Box jumps
Rest 60secs
Friday 17/4/2015
W.U:
10 Min AMRAP
(1) Scap pull up X10
(2) Kick to Glute Bridge +hold 2 sec X 10
(3) Broad Jump X5
(4) BB RDL X10
Strength:
E2MOM X 12
Deadlift X4-6 Reps @2.1.X.1
WOD:
3 Rounds For Time
30 wall balls
100 Double Unders
Saturday 18/4/2015
W.U:
6 Min AMRAP
(1) Curb Run
(2) Jerk Grip OH Lunge X10
(3) Half Squat wall slide X10
3 Rounds
Snow angels x 10reps,
Face pulls x 10 reps
Prone pass throughs x 10 reps
Jerk foot drills and jerk balance
Strength:
Every 2mins X12 Min
Push press x 1 + Jerk x 2
WOD:
12min Amrap
15 Toes To Bar
10 Burpee
15/15 O/H plate lunge
