Archive for the 2018 Category

January 15

Posted in 2018 on January 14, 2019 by cfsvmiyagi

LIFT
OHS
10 Min EMOTM
*1 Rep Every Min
*increase lbs each minute
Then:
10 Min E2MOTM
*1 Rep Every 2 Min
*increase lbs each lift

(You may also complete your
squat program for the day in place
of this lift)

WOD
4 Rounds for time:
10 OHS (95/65)
200M Run

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January 14

Posted in 2018 on January 13, 2019 by cfsvmiyagi

ACCESSORY
3x
10 Tricep Kickbacks (each side)
10 Strict Pull-Ups
Max L-Sit

LIFT
Close Grip Bench Press
10×2
*build to a heavy double

WOD
10 Min AMRAP
1 Push-Up
1 Chest 2 Bar Pull-Up
2 Push-Ups
2 Chest 2 Bar Pull-Ups
etc….
continue in that pattern till time ends.

January 13

Posted in 2018 on January 13, 2019 by cfsvmiyagi

STRENGTH
Heavy sled push 50’
5×1
Keg to shoulder
5×5

WOD
200m plate pinch (35/25 comp plates)
*2 burpees every drop

January 12

Posted in 2018 on January 11, 2019 by cfsvmiyagi

SKILL
Team Building
Tug of War

WOD
2 Teams
“Stacked & Jacked”

January 11

Posted in 2018 on January 11, 2019 by cfsvmiyagi

ACCESSORY
2x
10 DB RDLs
10 Bent over BB Rows
10 Barbell Rollouts

LIFT
4″ Deficit Deadlifts
8×3
*Build up to a heavy triple

WOD
21-15-9
Deadlifts (225/135)
Box Jumps (24/20)

January 10

Posted in 2018 on January 9, 2019 by cfsvmiyagi

ACCESSORY
3x
10 DB Press
10 Back/Hip Extensions on GHD
10 weighted glute bridges

LIFT
Shoulder to OH Complex
1 Strict Press
1 Push Press
1 Push Jerk
*20 Minutes to find a heavy complex

WOD
6 Minute AMRAP
6 Alt. DB Snatch (70/50)
12 Anchored Sit-Ups

January 09

Posted in 2018 on January 8, 2019 by cfsvmiyagi

ACCESSORY
3x
10 Glute Ham Raises
10 Russian twists

LIFT (25 Min)
Back Squat
5 @ 70%
3 @ 80%
1 @ 90 %
Repeat cycle 3 times

(You may also use this time to complete your squat program for the day)

WOD
“Karen”
150 wall balls for time
(20/14)

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