~ CFGB Jan 2016 ~

Mon Tue Wed Thu Fri

Monday, 4 January 2016 Tuesday, 5 January 2016 Wednesday, 6 January 2016 Thursday, 7 January 2016 Friday, 8 January 2016

SWOD WOD WOD WOD WOD

EMOM 8 For Time: 2 RFT “Fran” 6x500m Row
High Hang Snatch + Hang 1k Row 800m Run For Time Rest 1:1
Snatch + Snatch@70% 30 Handstand Pushups 50 Air Squats 21-15-9 Record each interval time.
1k Row 5 Rope Climbs to 15ft Thruster 95/65
SKILLS Pullup SWOD
10x1 Snatch@60%* SWOD SWOD Back Squat 4x8@70%
*This is really light – focus Back Squat 10x3@80% EMOM 6 SWOD
on quality of movement and 2 Hang Split Clean@75% 2x400m 1-Arm Farmer’s MWOD
eliminate faults and MWOD Carry. Go heavy. Switch Olympic Wall Squat
inefficiencies discovered in Tricep Smash (bar on rack) MWOD hands whenever necessary.
the 8 minute EMOM. Shoulder kitchen sink mob Forearm Smash (barbell)
(bar on rack) Calf Smash (barbell. MWOD
WOD Achilles all the way to up to Foam Roll Quad (in
“Isabelle” underneath knee) addition to front quad smash
For Time turn roller vertical for
30 Snatch 135/95 Adductor Smash)
First Rib Love (lacrosse
MWOD ball)
Partner Lat Smash (heel
smash on lats)
Partner Quad Smash
 ~ CFGB Jan 2016 ~
Mon Tue Wed Thu Fri
Monday, 11 January 2016 Tuesday, 12 January 2016 Wednesday, 13 January Thursday, 14 Friday, 15
2016 WOD January 2016 WOD January 2016
WOD WOD
For Time AMRAP 15 WOD 3 RFT “Randy”
21-15-9 10 Thruster 95/65 “Filthy 50” 1k Row For Time
Pullup 30 Double Under 50 Box Jumps, 24/20 25 Pushup 75 Power Snatch 75/55
Air Squat 50 Jumping Pull-ups 25 Abmat Situp
Pushup SWOD 50 Kettlebell Swings 35/26 SWOD
Box Jump 24/20 Front Squat 3x10@70% 50 Walking Lunges SWOD EMOM 6
50 Knees To Elbows Back Squat 3x8@75% Hang Clean + Clean + Split
SWOD MWOD 50 Push Press 45/35 Jerk@85%
Deadlift 7x5@80% Couch Stretch (can use PVC 50 Back Extensions MWOD
in order to sit upright) 50 Wall Ball 20/14 to 10/9 Pec Smash (lacrosse ball) MWOD
MWOD Lat Stretch with band 50 Burpees Delt Smash (lacrosse ball)
Rotator Cuff Love 50 Double Unders Wrist Stretch
Lower Back Tack and Floss
MWOD
Pigeon Stretch
Shoulder Smash
Calf Smash (KB)
 ~ CFGB Jan 2016 ~
Mon Tue Wed Thu Fri
Monday, 18 January 2016 Tuesday, 19 January 2016 Wednesday, 20 January Thursday, 21 January 2016 Friday, 22 January 2016
2016
WOD WOD WOD WOD
EMOM 8 For Time SWOD For Time Lurong WOD 1
Row 150m 21-15-9 Front Squat 3x10@50% 800m Run
Deadlift 225/155 - then - SWOD
SWOD Handstand Walk (meters) WOD 30-20-10 5 Complexes:
Back Squat 10x3@65% “Open Test” Sumo Deadlift High Pull 2 Power Cleans + 1 Push
SWOD AMRAP 20 95/65 Jerk + 1 Split Jerk
MWOD Spend 10 minutes working 50 Wall Ball 20/14 to 10/9 Front Rack Walking Lunge
Olympic Wall Squat legless rope climbs. 50 Double Unders 95/65 MWOD
(various positions) 40 Box Jumps 24/20 - then - Trap/Rhomboid Tack and
MWOD 40 Toes to Bar 800m Run Floss
Hamstring Smash and 30 C2B Pullup
(sitting on box with ball 30 Burpees SWOD
under hamstring and KB on 20 P. Cleans 145/100 EMOM 10
top. Move ball from above 20 Jerks 145/100 2 Snatch Pull + Snatch @
the knee all the way to glute) 10 Snatch 145/100 65%
10 Muscle Ups
Shoulder Stretch on box MWOD
MWOD Glute Smash (lacrosse ball)
Roll Foot on Lacrosse Ball Shin Smash (KB Handle)
Shoulder/ Forearm Smash
with Bar

Mon
Monday, 25 January 2016
WOD
“Burgener Total”
After warm-up, make 3
attempts at a 1RM Snatch,
Clean and Jerk, and Front
Squat. The total of the best
of each lift is your total.
~ CFGB Jan 2016 ~
Tue Wed Thu Fri
Tuesday, 26 January 2016 Wednesday, 27 January Thursday, 28 January 2016 Friday, 29 January 2016
2016
WOD WOD SWOD
Teams of 3: WOD Lurong WOD 2 Back Squat 3x8@85%
For Time “10 Minute Capacity Test”
500 Double Unders (total) 4 Min Row (cals) MWOD WOD
400m Run (together) 3 Min Pullups Shoulder Smash and Floss Open 14.3
300 Air Squats (total) 2 Min B. Squat BW/.75BW Shin Smash (with KB) AMRAP 8
200m Run (together) 1 Min Push Press 135/95 10 Deadlift 135/95
100 Pullups (total) 15 Box Jump 24/20
Rest 1 minute between 15 Deadlift 185/135
On the Double Unders, Air stations. Score is total 15 Box Jump 24/20
Squats, and Pullups, 1 reps/cals. 20 Deadlift 225/155
person works at a time. 15 Box Jump 24/20
Complete the runs together. MWOD 25 Deadlift 275/185
Do not start on the next Foam Roll Lats 15 Box Jump 24/20
movement until everyone is 30 Deadlift 315/205
back from the run. 15 Box Jump 24/20
35 Deadlift 365/225
SWOD 15 Box Jump 24/20
Back Squat 7x5@90%
MWOD
MWOD Low Back Smash (lacrosse
Calf Stretch (against rig) ball, feet on wall)
Foam Roll IT Band Cobra to Child's Pose