Workout of the Day C.F.L.T.

C.F.L.T.     Workout of the Day

Hour are M – F    5:30 A.M.  &  8:00 A.M.       9:00 A.M. available by prior notification

5:15 P.M. on Tuesday – Wednesday (please text/call ahead) & Thursday

Most Saturdays – check below for posted Saturday workout

(GWHS track and field competition season in full bloom – gone most Saturdays for a bit)

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Friday   April 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 Box Jumps (x2 for step)  &  15 Bench dips

MOBILITY

Mobility Chart #5 banded  &  Backpack

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    to @ 75%

METABOLIC CONDITIONING

4 Rounds for time of:

7 Power Cleans

14 Toes to Bar

28 Double Unders

Thursday   April 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    25 Jumping Jacks  &  20 Mountain Climbers

MOBILITY

Sit and reach  &  chest openers

STRENGTH

Deadlift 2 reps    E.M.O.M. x 8 minutes with same weight as last week (85%)

METABOLIC CONDITIONING

5 rounds for time of:

12 Push Press

10 Bar over Burpees

Wednesday   April 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :20 sec. Handstand hold  &  :30 sec. wall sit

MOBILITY

Banded trap release  &  Pigeon

STRENGTH

Push Press    work to best 3 reps.

METABOLIC CONDITIONING

A.M.R.A.P.  12 minutes
12 Cal Row
24 DB 1-arm Snatch (Rx.=50/35)

Tuesday   April 25, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Mobility Chart #1 & #3

STRENGTH

Squat Cleans    5 – 5 – 5 – 5 – 5    “Touch & Go”

METABOLIC CONDITIONING

3 Rounds for time of:

10 Deadlifts @60%

15 Push Ups

20 step Goblet Lunges

Monday    April 24, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlifts  &  Ankle mobilization

MOBILITY

Mobility Chart #2  &  Frog Stretch

STRENGTH

Back Squat    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overhead
Pull-ups

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Saturday   April 22, 2017

Hey – no GWHS track!!! Lets train like athletes

Hours 8 – 10 am    Open Gym feel    do some – do all – do something else…

Master’s Qualifier Weekend – lets see what happens?

Friday   April 21, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 heavy DB shrugs  &  15 Superman (pause-hold)

MOBILITY

Mobility Chart #2 & #3

STRENGTH

Dumbbell Strict Press    work to best 1RM

METABOLIC CONDITIONING

Jenny

Complete as many rounds as possible in 20 minutes of:
45#/35# overhead squats, 20 reps
45#/35# back squats, 20 reps
400-meter run

Thursday   April 20, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    4 chin up negatives  &  :30 sec. jump rope

MOBILITY

grounded chin up bar hang  &  Mobility Chart #5

STRENGTH

Work to your best 2 rep. Hang Clean & Jerk

METABOLIC CONDITIONING

Two rounds for time of:
50 Double-unders
40 Box Jumps / Step Ups
30 Medicine ball cleans
20 Ring Rows
10 Handstand push-up

Wednesday   April 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 Long lunge and twist  &  12 lateral box over

MOBILITY

Cobra  &  “Back Pack”

STRENGTH

Dumbbell Bench Press    work rack to best 5RM

METABOLIC CONDITIONING

For time:
Row 500 meters
50 AbMat sit-ups
Row 1,000 meters
30 AbMat sit-ups
Row 2,000 meters
20 AbMat sit-ups

Tuesday   April 18, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2x “hop scotch” through agility ladder  &  20 deep Mountain Climbers

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Snatch Balance with 1 second pause in squat    2 – 2 – 2 – 2 – 2 reps    start with empty barbell (45#/35#) and progress past last weeks numbers

METABOLIC CONDITIONING

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots
D.B. thrusters

Monday    April 17, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:

MOBILITY

Mobility Chart

STRENGTH

Deadlifts    3 – 3 – 3 – 3 – 3 reps.    continue re-working form    no higher than 85% of 1RM (75% last week)

METABOLIC CONDITIONING

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

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Friday   April 14, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 heavy DB shrugs  &  15 Superman (pause-hold)

MOBILITY

Mobility Chart #2 & #3

STRENGTH

Dumbbell Strict Press    2 reps. E.M.O.M. x 8 minutes working up the rack

METABOLIC CONDITIONING

Hansen

Five rounds for time of:
Kettlebell swing, 30 reps
30 Burpees
30 AbMat sit-ups

Thursday   April 13, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    4 chin up negatives  &  :30 sec. jump rope

MOBILITY

grounded chin up bar hang  &  Mobility Chart #5

STRENGTH

3 rep. Hang Clean & Jerk.    E.M.O.M. x 8 minutes adding modest amount of weight each set using last weeks numbers as a guide

METABOLIC CONDITIONING

Complete as many rounds as possible in 18 minutes of:
Run 400 meters
15 Ring Rows
15 Sumo Deadlift High-Pull

Wednesday   April 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 Long lunge and twist  &  24 lateral box over

MOBILITY

Cobra  &  Mobility Chart #5

STRENGTH

Dumbbell Bench Press    10 sets of 10 reps. working up the rack – rapid pace

METABOLIC CONDITIONING

Complete as many rounds as possible in 15 minutes of:
21 AbMat sit-ups
14 one-arm dumbbell alternating push jerks

Tuesday   April 11, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2x zig zag through agility ladder  &  20 AbMat

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Snatch Balance with 1 second pause in squat    3 – 3 – 3 – 3 – 3    start with empty barbell (45#/35#) and progress modestly

METABOLIC CONDITIONING

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats  (Rx.=185#/115#)
Chest-to-bar pull-ups

Monday    April 10, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 dumbbell bench “flyes” & 10 pause candlesticks

MOBILITY

Mobility Chart #5  &  mat chest openers

STRENGTH  &  METABOLIC CONDITIONING

Tabata  Angie  .85

For time – :20 seconds work / :10 seconds rest
85 pull-ups
85 push-ups
85 sit-ups
85 squats

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Saturday   April 8, 2017

Hey – no GWHS track!!! Lets train like athletes

Hours 8 – 10 am    Open Gym feel    do some – do all – do something else…

Barbell Conditioning

E.M.O.M.

Hang Squat Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

Rower Conditioning

4 x 500 m with 1 minute rest between

rest 3 minutes and repeat

Master WOD

1.)    21 – 15 – 9    Toes to Bar  & Thruster @ 40%

2.)    100 Wall Ball for time

3.)    5 minute Plank Hold

Friday   April 7, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 KB Romanian Deadlift for form and range  &  12 long lunge and twist

MOBILITY

Roll Glute-Hams  &  Banded rear shoulder

STRENGTH

Deadlifts    5 – 5 – 5 – 5 – 5 reps.    re-working form    probably no higher than 75% of 1RM

METABOLIC CONDITIONING

Danny

Complete as many rounds in 20 minutes as you can of:
Box Jump, 30 reps
Push Press, 20 reps  (Rx.=115#/75#)
30 Pull-ups

Thursday   April 6, 2017

WARM – UP #2

Partner Row to 90 calories (15 calories each)

MOBILITY

Mobility Chart #1 – #3  &  banded lateral shoulder release

STRENGTH

Strict Press to best 3 reps.

METABOLIC CONDITIONING

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
heavy Goblet Lunges, 20 steps

Wednesday  April 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 PVC snatch drops  & 10 full depth push ups on dumbbells (for once you may use knees)

MOBILITY

Arm grinders  &  Total calf-ankle

STRENGTH

5 rep. Hang Clean & Jerk.    E.M.O.M. x 8 minutes adding modest amount of weight each set.

METABOLIC CONDITIONING

5 rounds for time of:
Run 400 meters
Deadlifts, 21 reps (Rx.=185#)

Tuesday   April 4, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 plate overhead walking lunge  &  12 close grip push ups

MOBILITY

Banded trap release  &  Mobility Chart #6

STRENGTH

Front Squat to best 5RM for the day (check your books)

METABOLIC CONDITIONING

2 rounds for time:
single arm alternating Kettlebell Swings, 50 reps
Push jerks, 25 reps
AbMat, 50 reps

Monday    April 3, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 dumbbell bench “flyes” & 10 pause candlesticks

MOBILITY

Mobility Chart #5  &  mat chest openers

STRENGTH

Bench Press    to 1RM

METABOLIC CONDITIONING

Amanda

9-7-5 reps for time of:
Muscle-ups    (scale=ring dips)
Squat snatches

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Friday   March 31, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 “candlesticks”  &  25 AbMat

MOBILITY

Roll Quads / Roll Lats  &  Banded Mobility Chart #5

STRENGTH  &  METABOLIC CONDITIONING

Liam

For time:
Run 800 meters with a 45-lb./25# plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb./25# plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

We will work on scaling options in class per individual and weather.

Thursday   March 30, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    5 negative pull ups (4 second count)  &  5 burpee broad jump

MOBILITY

Roll posterior chain  &  banded lateral shoulder

STRENGTH

Romanian Deadlifts    5 – 5 – 5 – 5 – 5    to best 5 reps.

METABOLIC CONDITIONING

AMRAP 13:
12 Deadlifts (135/95#)
9 Hang Power Cleans
6 Push Jerks
3 Thrusters

Wednesday   March 29, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 push ups  & 12 jump squats

MOBILITY

Grounded pull up bar hang  &  banded rear shoulder opener

STRENGTH

Strict Press to best 5 reps.

METABOLIC CONDITIONING

3 Rounds for Time:
21 Cal Bike
15 Pull-ups
9 Burpees

Tuesday   March 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 Dumbbell flyes  &  12 goblet lunges

MOBILITY

Total Calf  &  Mobility Chart #2

STRENGTH

Push Jerk    work to best 5 reps.

METABOLIC CONDITIONING

25-20-15-10-5 of: Hang Power Snatches (Rx.=75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

Monday   March 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :30 seconds jump rope  &  :40 seconds Airdyne

MOBILITY

Sit and reach  &  chest openers

STRENGTH  &  METABOLIC CONDITIONING

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

or

2 to 3 person teams of:

Deadlifts

Dumbbell bench press

Cleans

“shot gun start”.    Weights appropriate to the group formed.

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Friday   March 24, 2017

WARM – UP #2

Every 90 seconds x 5 do:    12 Squat Jumps & 12 Full range DB shoulder flyes

MOBILITY

Total Calf  &  Bar Pass through

take 5 minutes to practice thruster as you are progressively loading your bar.

STRENGTH  &  METABOLIC CONDITIONING

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders (scaled=singles)

Men use O=95# / M=65# / S=45#
Women use O=65# / M=45# / S=35#

40 minute time cap

Thursday   March 23, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 long lunge and twist  &  24 Hollow Rock – rocks

MOBILITY

Sit and Reach  &  Mobility Chart #6

STRENGTH

Back Squat    work to 1RM for the day  (can be anywhere from 90% – max.)

METABOLIC CONDITIONING

4 round for time of::
10 Toes to Bar
15 Snatch Grip Romanian Deadlifts

Wednesday    March 22, 2017

WARM – UP #2

5 minutes to work the dumbbell rack to  get to your 90% D.B. Bench

MOBILITY

Chest openers  &  grounded pull up bar hang

STRENGTH

B.D. Bench Press    2 reps E.M.O.M. x 10 minutes  @90%

METABOLIC CONDITIONING

5 rounds for time of:
10 kettlebell clean and jerks
5 strict pull ups  (Rx.=3 muscle-ups)

Tuesday    March 21, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 KB Romanian Deadlifts  &  24 AbMat.

MOBILITY

Banded trap release  &  Mob. Chart #5

STRENGTH

Overhead Squat to best 3 reps.

METABOLIC CONDITIONING

Complete as many rounds as possible in 9 minutes of:
DB Hang power cleans, 9 reps
9 bar over burpees

Monday    March 20, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 push ups  &  12 pause squat – jumps

MOBILITY

Total Calf/Ankle  &  roll or squash ball upper back

STRENGTH

Deadlift    work to 1RM for the day  (can be anywhere from 90% – max.)

METABOLIC CONDITIONING

Kelly

5 rounds for time of:
Run 400 meters (Options exist for weather conditions)
30 box jumps (Rx.=24″/20″)
30 wall-ball shots (Rx.=20#/14# to 10′)

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