Friday 2/1/13

"Buy in"
Complete "baseline" if you didn't do it Wednesday.

:wod:
Push Press 1111111
Front Squat 1111111
Power Clean 1111111

Paleo stir fry with cauliflower rice. Paleo challenge begins Monday,February 18th!!

Thursday 1/31/13

:SKILL:
Max Height Box Jump
6am class 5 Rope Climbs

:WOD:
30 back squats(65-135)
then
3 rounds of 20 burpees
400 meter run
20 sit ups
---------------------
Carolina One Volleyball Homework
For time:
100 push ups
100 sit ups
100 superman
100 air squats
*movements may be performed in any order as long as 100 reps of each movement are completed*

:SKILL:
Max height box jump
:WOD:
“Baseline”
500 meter row
40 squats
30 sit ups
20 pushups
10 pull ups

"Cash out"
Tabata plank holds

Tuesday 1/29/13

:SKILL:
Muscle-ups progressions

:WOD:
3 rounds for time
4 Power Snatches (65-135)
12 Pistols (6/side)
20 Toe to Bar
25 Burpees

Monday 1/28/13

:SWOD:
front squat 3x5 (40.50,60%)
:WOD:
Run (3) three 300 yard shuttles.
Rest 5 minutes between shuttles.

300 yard shuttle
runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.

:SWOD:
push press
3x5 (40.50,60%)
:WOD:
500 m row
25 toes to bar
15 power clean (65%)
25 toes to bar
15 power cleans (65%)
5 rope climbs

Thursday 1/24/13

:SWOD:
Power Clean 3x5
(40.50,60%)

:WOD:
50 Sit-ups
50 double unders
21 push press (80%1rm)
50 Double unders
15 push press(80%)
50 double unders
9 push press (80%)
50 Sit-ups
*no rack for PP*
---------------------------
Carolina One “homework”
4 Rounds
25 air squats
25 push ups

Wednesday 1/23/13

:SKILL: muscle ups/ progression
:WOD:
Three rounds for time of:
5 Muscle-ups
400 meter Run

Tuesday 1/22/13

:SKILL:
accumulate 5 minutes in the bottom of an air squat

:WOD:
Each as a separate wod
1. 2K Row
2. 10 x 1 Front Squat
3. Snatch 3x1 at 80%

Monday 1/21/13

:SWOD:
push press
5-3-1
(75,85,95%)
:WOD:
12, 9, 6
Overhead Squat 65- 135)
Burpee Pull Ups

Friday 1/18/13

:SWOD:
power clean
5-3-1
(75,85,95%)
:WOD:
Complete 8 rounds:
8 Single Leg Lateral Hops over the bar
8 burpees
-Alternate legs every round
*rest 1 minute between rounds*

Thursday 1/17/13

:SWOD:
Front Squat 5-3-1
(75,85,95%)

:WOD:
100 One Arm KB power snatches
100 Toes to Bar
*break them up anyway you want*
_________________
Carolina One Volleyball “homework”
4 rounds of
400 m run
50 lateral hops over a 12 inch object.
*Start the stop watch at the beginning of the first 400m run, stop it when you finish your last set of 50 lateral hops*

Wednesday 1/16/13

:SKILL:
"Buy in"
3 rounds
5 burpees
10 sit ups
:WOD:
Death by
box jump/pullups
1box jump/1 pull ups
2 box jumps/2 pull ups
3 box jumps/3 pull ups
*20 minute time cap

Tuesday 1/15/13

:SKILL:
25 Pistols (each leg)

:WOD:
10-7-5
Muscle ups
Squat Clean Thrusters (65-135)

Monday 1/14/13

:SWOD:
power clean
3x3
(70,80,90%)
:WOD:
Five rounds for time of:
10 Toes to bar
10Power snatch(45-95)
10 Wall ball shots (16/20)

:SWOD:
front squat
3x3
(70,80,90%)

:WOD:
"Mary"
20 min AMRAP
5 Handstand Push- ups
10 One legged squats, alternating
15 Pull-ups

:FITTEST OF THE FOOTHILLS COMPETITORS:
Come in and use the foam rollers/lacrosse balls and/or practice each of the movements that are in tomorrows competition.

Thursday 1/10/13

:SWOD:
Push Press 3x3
(70,80,90%)

:WOD:
Complete in as few sets as possible:
75 reps OHS (45-95)

Wednesday 1/9/13

:SKILL:
25 Cart wheels

:WOD:
"Elizabeth"
21-15-9 reps of:
Clean (65-135)
Ring dips

Tuesday 1/8/13

:SKILL:
25 Strict Pull ups

:WOD:
5 rounds
400 meter run
25 burpees

Monday 1/7/13

:SWOD:
front squat 3x5 (65,75,85%)
:WOD:
15-12-9-6-3 rep rounds of:
Handstand push-ups
Pull-ups

CFP's first bootcamp graduates.

Friday 1/4/13

:SWOD:
push press
3x5
(65,75,85%)

:WOD:(compare to 4/ 24/12)
3 rounds for time:
100m Waiters Walk(15-53)
40 Sit-ups
100m Waiters Walk(15-53)
40 Good Mornings

Thursday 1/3/13

:SWOD:
Power Clean 3x5 (65,75,85%)

:WOD:
(compare to 5/ 25/12)
5 rounds
10 deadlifts
10 pistols

Wednesday 1/2/13

:WOD:
Deadlift 1-1-1-1-1-1-1
Shoulder Press 1-1-1-1-1-1-1
Back Squat 1-1-1-1-1-1-1

1:30 minutes of work followed by :30 seconds of rest at each station.
Score is total reps/cals on rower.

-1 round -
Rope climbs
Box jumps (over the box, 20")
Air squats
Push ups
Chest to bar Pull ups
Dumbbell thrusters (25/45)
Double unders
Walking lunge steps
Plate ground to overhead (25/45)
Row for calories