Friday Workout: OTM, AMRAP

Park workout this weekend!

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STRENGTH

Every 2 Minutes for 10 Sets:

  • Toe to Bar x 7
  • Burpee Over the Bar x 3-5
  • Hang Power Snatch x 3

*Start light/moderate on hang power snatch and build as you are able.

WOD

Level 1

AMRAP 7:

  • Slam Ball x 10
  • Wall Ball to 9′ x 10
  • Run x 200m

Level 2

AMRAP 7:

  • Deadlift (185/135) x 10
  • Wall Ball (20/14) x 10
  • Run x 200m

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

Thursday Workout: FS, Chipper

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STRENGTH

Front Squat (from the floor), 5-5-5

*Can squat clean the first rep. If still new to the movement, take bar from the rack

WOD

Level 1

Complete the Following For Time:

  • Russian Kettlebell Swing x 50
  • Dumbbell Thruster x 40
  • Box Jump Step Down (18/12) x 30
  • Push-up off Box x 20
  • Ring Row x 20

Level 2

Complete the Following For Time:

  • Kettlebell Swing (70/53) x 50
  • Thruster (95/65) x 40
  • Box Jump Step Down (24/20) x 30
  • Handstand Push-up x 20
  • Muscle Up x 10

*15 Minute Time Cap, scale appropriately.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

Wednesday Workout: Push Jerk, Carry, Run, Row

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WOD

Level 1

3 Sets:

  • Push Press (75/45) x 10
  • Farmer Carry challenging weight x 100m
  • Run x 250m
  • Row x 300m
  • Rest 2 Minutes

*Record each set time

Level 2

3 Sets:

  • Shoulder to Overhead (135/95) x 10
  • Farmer Carry (70/hand, 53/hand) x 100m
  • Run x 400m
  • Row x 500m
  • Rest 2 Minutes

*Record each set time

Core Work

3 Sets, GHD Back Extension x 10 reps, 3131 Tempo, add light weight (dumbbell, plate, etc.) if possible but keep to tempo

Scale to 3 sets of 15-20 supermans (arms and legs come off ground)

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

Tuesday Workout: OHS, 2 Rounds

STRENGTH

3 Sets: Snatch Balance + 5 Overhead Squats, light/moderate weight

Scale to 2 Snatch Push Presses + 4 Overhead Squats, light weight

WOD

Level 1

2 Rounds for Time:

  • Box Jump Step Down (18/12) x 15
  • Ring Row x 15
  • Box Push-up x 15
  • Abmat Sit-up x 15
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

2 Rounds for Time:

  • Box Jump Over (24/20) x 25
  • Pull-up x 25
  • Push-up x 25
  • Abmat Sit-up x 25
  • Double Under x 50

*15 Minute Time Cap

*Scale reps if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

Monday Workout: PC + Burpee, Team WOD

Congrats to everyone who completed the Spartan Race at Wintergreen this Saturday! Hope you are all recovered!

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Photo courtesy of Natalie Elsawy

STRENGTH

EMOM 15:

  • Power Clean x 2
  • Burpee Over the Bar x 4-6

Add weight on power cleans as possible

*Scale to regular burpees, and hang power clean if needed

WOD

Level 1

In Teams of 2, AMRAP 10:

P1: Run x 200m (or Row x 250m)

P2: AMRAP of:

  • Curtis P* x 10
  • V-Up x 5

Curtis P = Hang Squat Clean + Front Rack Lunge R + FR Lunge L + Shoulder to Overhead. Choose challenging weight or use dumbbells as needed.

Level 2

In Teams of 2, AMRAP 10:

P1: Run x 200m (or Row x 250m)

P2: AMRAP of:

  • Curtis P* (115/85) x 10
  • Toe to Bar x 5

Curtis P = Hang Squat Clean + Front Rack Lunge R + FR Lunge L + Shoulder to Overhead

Notes: Partner 1 does 200m run while P2 does AMRAP, once P1 gets back from run partners switch off and P1 picks up where P2 left off.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

Friday Workout: Back Squat, Run, T2B, Deadlift

If you’re near the downtown mall, join us at Fridays After Five tonight!

We have a big crew running the Spartan Race tomorrow (Saturday) starting around 12:30pm!  If you’re in the Wintergreen area, come out to cheer them on!

STRENGTH

Back Squat, 5-5-5, moderate weight, focus on control and good technique/depth

WOD

Level 1

3 Rounds for Time:

  • Run x 250m
  • Abmat Sit-up x 21
  • Deadlift x 12

Level 2

3 Rounds for Time:

  • Run x 400m
  • Toe to Bar x 21
  • Deadlift (225/135) x 12*

*consider subbing heavy front rack lunge if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Thursday Workout: HSPU work, Ladder

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STRENGTH

OTM 9:

  • Strict Handstand Push-up with deficit x 2-4
  • or, Kipping HSPU x 4-6
  • or, Handstand Hold x 10-20 seconds – add negative at end of hold if possible

WOD

Level 1

Complete the Following for Time:

  • Hang Clean and Jerk x 5
  • Ring Row (feet on box as possible) x 1
  • Row x 400m
  • C&J x 4
  • RR x 2
  • Row x 300m
  • C&J x 3
  • RR x 3
  • Row x 200m
  • C&J x 2
  • RR x 4
  • Row x 100m
  • C&J x 1
  • RR x 5

Level 2

Complete the Following for Time:

  • Row x 500m
  • Clean and Jerk (175/120) x 5
  • Muscle Up* x 1
  • Row x 400m
  • C&J x 4
  • MU x 2
  • Row x 300m
  • C&J x 3
  • MU x 3
  • Row x 200m
  • C&J x 2
  • MU x 4
  • Row x 100m
  • C&J x 1
  • MU x 5

If subbing running for rows – Run 400m twice, then 250m, 200m, 100m.  

*Scale Muscle ups to most challenging pull variation (i.e. no push sub).  For L1, there is no 500m row at the beginning.  20 minute time cap.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Wednesday Workout: FS, PP, Intervals

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STRENGTH

A1. Front Squat, 3-3-3, rest 1 minute

A2. Push Press, 7-7-7, rest 1-2 minutes

*Go heavy on front squats, moderate on push press and focus on touch and go reps if possible. Take Front Squat from rack, and push press from floor (use separate bars but partner up as needed)

WOD

Level 1

3 Sets:

  • Box Jump Step Down (18/12) x 10
  • Hang Dumbbell Snatch (30/15) x 10 (5/side)
  • Row x 15 cal
  • Rest 1 Minute

*Sub 100m sprint for row if necessary

Level 2

5 Sets:

  • Box Jump Over (24/20) x 10
  • Dumbbell Snatch (55/35) x 10 (5/side)
  • Row x 15 cal
  • Rest 1 Minute

*Sub 100m sprint for row if necessary.  Record total working time.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Tuesday Workout: AMRAPs, Core Work

WOD

Level 1

AMRAP 10:

  • Run x 200m
  • Ring Row x 20
  • Wall Ball to 9′ x 20

Rest 5 Minutes

AMRAP 10:

  • Burpee x 20
  • Russian Kettlebell Swing x 20
  • Jump Rope Single x 100

Level 2

AMRAP 10:

  • Run x 200m (or row x 250m)
  • Pull-up x 20
  • Wall Ball (20/14) x 25

Rest 5 Minutes

AMRAP 10:

  • Burpee x 20
  • Kettlebell Swing (53/35) x 25
  • Double Under x 50

Notes: Move at a sustainable pace on each one (i.e. 85-90%)

Core Work

GHD Sit-up x 15 x 3 sets, rest 45 seconds

Or, Strict toe to bar (scale variations as needed), 10 x 3 sets

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

Monday Workout: Barbell Work

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STRENGTH

In 10 Minutes, work up to a challenging weight in the following complex: Power Clean + Front Squat + Jerk

Notes: 5-7 sets MAX. Stay light/moderate if working on technique

WOD

Level 1

Complete the Following for Time (15 minute time cap):

  • Front Rack Lunge x 20 (10/side)
  • Hang Power Clean x 20
  • Shoulder to Overhead x 20
  • Deadlift x 20
  • Front Squat x 20

Choose challenging weight

Level 2

Complete the Following for Time (15 minute time cap):

  • Front Rack Lunge x 30 (15/side)
  • Power Clean x 30
  • Shoulder to Overhead x 30
  • Deadlift x 30
  • Front Squat x 30

Rx weights: 95/65#

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!