WOD 1: “The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95 lb (I would recommend scaling this weight down)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles (workout takes 19 minutes total)
WOD 2: Foot on the Gas
For time:
20 Front squats @ 70% of your 4RM back squat
30 Box jump, 30″ box (this would be a 24″ box with two 45 lb plates stacked on top; women use 24″ box)
40 Kettlebell swings, 1.5/1 pood
50 Wallball shots, 20/12 pound ball
EWOD: Three rounds, each for time:
Row 500m
Rest 90 seconds
GWOD: Accumulate 1 minute of L-sits on the rings
Use the most difficult progression you can hold for 5-10 seconds at a time.
WOD 1: 5 RFT
5 medicine ball sprints (down the hill on the soccer field and back up), 20/10lb
15 jumping squats
25 sit-ups
WOD 2: 10 min AMRAP
10 burpees
10 kettlebell swings, American-style (overhead), 1.5/1 pood
10 medicine ball sit-ups
February two-minute challenge: Double-unders
GWOD: 3×10 pull-ups
TM group: 3×5 false-grip pull-ups
CFE Strength: Shoulder press 5-5-5+ at 70%,80%,90% of 4RM
CFE WOD: 5 rounds for time and total reps of:
10 Deadlifts, 1x bodyweight
Max set push-ups
BA WOD: Alternating tabata:
Burpees
Kettlebell swings, 1.5/1 pood
TM WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds:
Ring dips
Burpees
Pull-ups
Sunday:
Run at 85% effort for the same amount of time you ran your all-out 10K last week.
In other words, if you finished your 10K in 50 minutes, then run for 50 minutes again, but this time only cover ~8,500 meters.
Wednesday, in P.E.:
Strength: Push Press 8×2 on :45 @ 65% 1RM
CF WOD: For time:
Run 400m
40 kettlebell swings (1.5/1 pood)
30 Pull-ups
20 Kettlebell swings (1.5/1 pood)
10 Pull Ups
Run 400m
On your own:
Strength: Back squat 5–5-5+ at 70%, 80%, 90% of your 4RM. The third set is maximum number of reps
CF WOD 1: 5RFT:
Run 200m
20 Air Squats
10 L Pull Ups (a good sub for this is just dead-hang pull-ups)
Strength: Deadlift 10×2 on :45 @ 65% 1RM.
CF WOD 2: 40 – 30 – 20 – 10 rep rounds of:
Kettlebell swings, 1.5/1 pood
Push-ups
CFE WOD 1: “Tosh”
Run: 3 x (200m + 400m + 600m)
Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).
CFE WOD 2: 5 rounds, each for distance:
Run 1 minute
Rest 1 minute
Max double-unders in 2 minutes. You can do it anytime during the month, just have someone to time you and count your reps. Post your score and we’ll put you on the Wall of Fame:
100 Club:
Winston Schlote: 105
Reese Zollner: 102
David Savage: 100 View full article »
