2 SETS:
5 x Touch Floor – Reach for Sky
1 Length Inchworm
10 WB Shots
100 M Jog

Laura’s Hamstring Series w/ Bands
+
Technique & Development: PRACTICE ROPE CLIMBS FOR 5 MINUTES

Review / Warmup “SQUAT” CLEAN TECHNIQUE PER COACH

WOD:  DUETS
Score each round for loads and time. REST is self – timed. Take no less than 2 minutes / no more than 5 minutes between. It’s up to you to be recovered so effort is 100% per set.

10-8-6-4-2
HANG POWER CLEANS
SIT UPS (20-18-16-14-12)
+
1 Rope Climb (2:1 Descending Plank)

REST 2 – 5 MIN

10-8-6-4-2
FRONT SQUATS
LEG LOWERING ABS (Head, Back on floor – Legs slowly lower from 90 deg)
+
1 Rope Climb (2:1 Descending Plank)

REST 2 – 5 MIN

10-8-6-4-2
“SQUAT” CLEANS
CORE ROTATION SIT UPS – TOUCH DB SIDE TO SIDE (=1 REP)- FEET ON FLOOR
+
1 Rope Climb (2:1 Descending Plank)

Hamstrings:
Test/Retest: Sit and Reach
A. SMFR w/ Softball/Foam Roller x 2min/side
B. PNF w/ band x 7reps/side
C. Spinal Rock to straddle x 10reps

Part 2: Goat Building

Every Minute on the Minute for 20 Minutes. Complete 1-? Reps of chosen GOAT movement. Work the skill to perfection, through progression as instructed by Coach, over the 4 week cycle. Client must stick with the SAME movement for all 4 weeks. It must be a SKILL they 1) hate and 2) suck at the most. Best examples: All Strict Gymnastic Movements, Kipping Pulls, HSPU, Muscle Ups, etc.

Part 3: Oly Lifting Drills – Exposure to the Lifts

Front squat review+drop lands with bar in front rack-review proper receiving position for barbell-foot work only
+
2 pos clean from mid thigh/high hang

3 Sets:
1 Min Row
1 Min Air Dyne
1 Min Single Jumps

+
4 Part Samson Stretch Series – 10 Reps Each Side
+
Shoulder Stretch (Bench w/ Light Bar) – 30 Sec Supinated Grip / 30 Sec Pronated

Training Benchmarks “Cindy” & Angie”

PART 1: TOP HALF

A1: 3 Strict Pull Ups + AMRAP Kipping Pull Ups (Must not drop off bar); 3 Sets
A2: AMRAP PUSH UPS; 3 Sets

B1: DB External Rotation x 8 Reps Each Side (@3010); 3 Sets
B2: DB Trap 3 Raise x 8 Reps Each Side (@3010); 3 Sets

C: 120 Sec Front Leaning Rest (Accumulate as much as possible in time frame)

PART 2: BOTTOM HALF – DBSS & BURPEE-AIR SQUAT LADDER

A: DB Split Squats @ 30X1 x 8 Reps Each Side; 3 Sets (Rest 60 Sec between sets)

B: Every Minute on the minute, ADD 1 x Burpee + 1 x Air Squat to the ladder. Movement standards apply to both.

Eg:

0:00-1:00 – 1 Burpee, 1 Air Squat
1:00-2:00 – 2 Burpee, 2 Air Squat
2:00-3:00 – 3 Burpee, 3 Air Squat….
…Score is HIGHEST ROUND (House Record is 13 Minutes)

C: Once you DROP OUT, move over to WALL and accumulate up to 2 Min. Of WALL SIT.

2 SETS:

IDO Scap Routine (10 Each)
+
Lunge Wheel:

R-Leg Forward Lunge – in front
R-Leg Forward Lunge – at 45 deg angle right side
R-Leg Side Lunge – at 90 deg angle right side
R-Leg Back Lunge – step back
L-Leg Back Lunge – step back
L-Leg Side Lunge – at 90 deg angle left side
L-Leg Forward Lunge – at 45 deg angle left side
L-Leg Forward Lunge – in front

REVERSE THE WHEEL – Start Left Side and repeat

Technique & Development: MUSCLE UPS
BEGINNERS: In Partners – Alternate 3 Rounds A&B (10-12 Min)

Partner A: 3 Sets
A1: MU Transition: On Knees / Head through to bottom of dip (arms bent in position); 10 Rep
A2: MU Transition: From bottom of dip – jump up to lock out at top of dip: 10 Rep

Partner B: 3 Sets

B1: Hollow Rock (on back, flex arms and legs up); 10 Reps
B2: Hollow Rock (on stomach, flex arms and legs up arch back); 10 Reps

ADV: Practice MUSCLE UPS – do 1 every MIN on MIN for 10 MIN.

B: 5-7 MIN 2nd Group Warmup: 400 M Jog; 25 M High Knees; 25 M Butt Kicks; 25 M Side Shuffle; 25 M Side Lunge; MOBILITY Stretch Hams, Calves; Glutes; Quads; Hips; x 2 Rounds

C: WOD: RUN! (24 MIN WOD)

MAP 1 TRAINING

30 Sec Run @ 90%; :30 Sec Rest x 20 Sets

ROW OPTION:
1 MIN MAX CAL – ROW; REST 4:00
1 MIN MAX CAL – ROW; REST 3:30
1 MIN MAX CAL – ROW; REST 3:00
1 MIN MAX CAL – ROW; REST 2:30
1 MIN MAX CAL – ROW; REST 2:00
1 MIN MAX CAL – ROW; DONE.

RECORD CALS PER ROUND.

Dear Members,

My 150 mile race across the Sahara Desert is less than six months away.  I need your help CFDRB.  Every penny goes to a great cause.  Here is the link to the donations website and more info:  http://runwell.kintera.org/sahararace/lizduffy

As always, I heart CFDRB.  Thank you for your donations so far and all of the amazing support.

CPR Class: Sunday, May 20th from 12-2pm

ONLY $30 – ALL PROCEEDS SUPPORT “LIZ’S RACES THE PLANET”!

Come learn how to save a life in a fun atmosphere with AHA Certified Instructor, HOSER!  Learn CPR, Choking & AED for Adults, Children and Infants.

- Liz

Group Warmup & Mobility – Per Sean

TEAMS OF 2: A CHIPPER

10 Muscle Ups or 20 Pull Ups (While Partner holds 225lb (boys) / 135lbs (girls) – top of DL)

40 Wall Ball Shots (While Partner holds chin over bar)

400 M Run – with 1 Sandbag (partners run together, share load)

40 Bar-Jumping Burpees (shared work load)

400 M Run – with 1 Sandbag (partners run together, share load)

40 Wall Ball Shots (While Partner holds chin over bar)

10 Muscle Ups or 20 Pull Ups (While Partner holds 225lbs / 135lbs – top of DL)

* Scale to teams of 3 if needed – one person rests while other two work * Partners may switch roles during exercise, but must always be working

500 M ROW
+
2 SETS:
KB “Around the Head” x 5 Each Direction
KB Touch Ground (L) + Press to Sky + Touch Ground (R) x 10 Cycles
KB Turkish Get Up x 5 Each Side (light weight)

Technique & Development: KB Snatch & OHS

Review and Demo the movements, then work the following sets, adding load if movement perfect:

A1: Right Arm: KB Snatch x 3 + KB OHS x 3; Rest 20 Sec; 3 Sets
A2: Left Arm: KB Snatch x 3 + KB OHS x 3; Rest 20 Sec; 3 Sets

WOD: Quick, fast, efficient technique!

30 Double Unders
30 KB Swing (Russian)
15 KB Swing (Right Arm)
15 KB Swing (Left Arm)

20 Double Unders
20 KB Swing (Russian)
10 KB Snatch (Right Arm)
10 KB Snatch (Left Arm)

10 Double Unders
10 KB Swing (Russian)
5 Turkish Get Ups – Right Arm
5 Turkish Get Ups – Left Arm

Week 5:
Lats/Scap:
Test/Retest: Front Rack Position
A. SMFR w/ softball/lacrosse balls x 2min/side
B. Banded Flexion Ext. Rotation x 2min/side
C. Partner PNF Front rack Stretch x 10reps
Part 2: Goat Building

Every Minute on the Minute for 20 Minutes. Complete 1-? Reps of chosen GOAT movement. Work the skill to perfection, through progression as instructed by Coach, over the 4 week cycle. Client must stick with the SAME movement for all 4 weeks. It must be a SKILL they 1) hate and 2) suck at the most. Best examples: All Strict Gymnastic Movements, Kipping Pulls, HSPU, Muscle Ups, etc.

It will be expected the COACH will assist clients in selecting movement, and teaching the appropriate progressions (so familiarize yourselves:)

Part 3: Oly Lifting Drills – Exposure to the Lifts

Week 5
Split jerk-foot work only
-unweighted/ just learning landing positions
+
split jerk from behind the neck-PVC/light weight

2 COMPLETE SETS:

1 Cycle IDO SCAP ROUTINE (8 Reps each)
+
25 Light KB Swings
+
1 Cycle IDO SQUAT ROUTINE (8 Reps each)
+
25 Light KB Swings
+
200 M Jog
TRAINING BENCHMARKS – MAY (The last time we did this was DECEMBER)
The next Benchmark Series will be training all bodyweight movements: The Pull Up, The Push Up, The Sit Up, and The Squat – all performed for high reps, at high volume.

Here are the Benchmarks:

Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
AMRAP 20 Minutes

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
For Time

Which one will I train for?

Members who are NOT already proficient in the Rx movements for “Cindy”, will not be allowed to train for “Angie”. ONLY member who can perform (at least) 10 Unbroken Reps of each Rx Movement may train for “Angie”. Training for “Cindy” may be modified and scaled as needed for athletes of all levels. “Angie” MUST BE TRAINED Rx only. We will be testing these Benchmarks on Tuesday, December 20th.
DAY 1: TRAINING CINDY / ANGIE

PART 1: TOP HALF- TEMPO WORK (LEAD IN UNISON)

A1: Strict/ Wtd (Negative.) Pull Ups @ 80X1; 2-3 Reps; 3 Sets; 20 Sec Rest
A2: Strict/ Weighted Push Ups – AMRAP in 30 Sec; 3 Sets; 1 Min Rest

B1: Strict/Wtd (Scap retract) Pull Ups @ 20X8; 2-3 Reps; 3 Sets; 20 Sec Rest
B2: Strict/Wtd Dips – AMRAP in 30 Sec; 3 Sets; 1 Min Rest

PART 2: BOTTOM HALF – SQUAT WORK

C: 5 Minutes on Clock: Warm up to heavy Front Squat (at racks) then:

5 SETS:
D1: Front Squat @ 50X1 x 5 Reps – lead in unison by coach; 20 Sec Rest
D2: AMRAP Air Squats in 30 Sec. ; 1 Min Rest
* This can be done without racks, as sub maximal loads being used for tempo