June 09

Posted in 2018 on June 8, 2018 by cfsvmiyagi

SKILL
3x
10 Toes to rings
10 Push Press (add lbs each round)
10 GHD Sit-Ups

LIFT
Thruster 1RM
10×1
*From the rack

WOD
Partner WOD
5 Rounds For Time:
30 Partner Wall Balls (20/14)
20 Synchronized Pull-Ups
10 Synchronized Burpees

 

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June 08

Posted in 2018 on June 7, 2018 by cfsvmiyagi

SKILL
3x
10 Single Leg RDL (e.s.)
10 Ball Slams
10 Glute Ham Raises

LIFT
4″ Deficit Deadlifts
8×2
75% of 1RM Conventional DL
*warm-up to 75% before
starting 8×2

WOD
For Time:
100 American KBS (70/53)
*every time you break momentum
you owe 100M Row

June 07

Posted in 2018 on June 6, 2018 by cfsvmiyagi

SKILL
3x
50ft Rope Pull (prowler 4/3)
10 Toes to Bar
10 Reverse Hypers

SKILL (part 2)
Review Rope Climb Techniques
Review Tire Flip Techique

WOD
20 MIN AMRAP
400M Run
2 Rope Climbs
1 Tire Flip

June 06

Posted in 2018 on June 5, 2018 by cfsvmiyagi

SKILL
3x
Min 1: 10 V-Ups
Min 2: 20 Hollow Rocks
Min 3: :20 Side Plank (e.s)
Min 4: Rest

LIFT
12 Min EMOM
Hang Power Snatch
2 reps every Minute
*increase lbs every minute

WOD
Chest to Bar Pull-Ups 10-1
Hang Power Snatch 1-10
*HPS should be 50% of highest
weight completed in the LIFT EMOM
**EMOTM: 2 burpees on the spot

June 05

Posted in 2018 on June 4, 2018 by cfsvmiyagi

SKILL
3x
10 DB Bulgarian Split Squat (e.s)
10 Strict Toes to Bar
10 Ball Slams (no 2nd bounce)

LIFT
Back Squat
5×5 @ 75%
*warm-up to 75%
before starting 5×5

WOD
4 rounds for time:
200M Run
20 Box Jumps (24/20)
50′ OH Walking Lunges
(With 45/35 bumper plate)

June 04

Posted in 2018 on June 3, 2018 by cfsvmiyagi

SKILL
3x
10 Barbell Rows
10 Barbell Rollouts
10 Hip Extensions on GHD

LIFT
Power Clean “Touch n Go”
5 @ 50%
3 @ 60%
2 @ 70%
Repeat Cycle 3x
*Focus on form and technique

WOD
8 Min AMRAP
90 DU’s
10 Clean & Jerks (135/95)

June 03

Posted in 2018 on June 3, 2018 by cfsvmiyagi

STRENGTH
3×5 Keg Squats
Paired with
:30 max effort battlerope

WOD:
3 Rounds For Time
100M KB farmer carry (70/53)
Row 500M
3 Tire Flips

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