Thursday Workout: Back Squat, Intervals

STRENGTH

Back Squat, 1-1-1-1-1-1-1

*Build each set and work between 90-95%. The goal should not be 1RM attempts, but work heavy across all sets and build as you are able to. If you are fairly new to squatting or did not do the bulk of the squat work in the past 5 weeks, do 5 sets of 3-5 reps building in weight.  Rest 2-3 minutes between singles.

WOD

Level 1

Every 2 Minutes for 5 Sets:

• Box Jump Step Down x 9
• Kettlebell Swing AHAP x 9
• Dumbbell Thruster x 9

Level 2

Every 2 Minutes for 5 Total Sets:

• Box Jump Over (24/20) x 9
• Hang Power Clean (135/95) x 7
• Thruster (135/95) x 5

*Record fastest and slowest set time. Use caution on the box jump overs.  If necessary, scale the reps to 9-6-3 to keep each set within 60-90 seconds and allow for enough rest each set.

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Wednesday Workout: Deadlift, OH Lunge, T2B

WOD

Level 1

5-10-15-10-5 Reps of Each for Time:

• Kettlebell Deadlift AHAP
• V-Up
• Lunge Holding KB in Front Rack*
• Row x 250m or Run x 200m after each set

*Do 5 lunges/side, 10/side, 15/side, etc.

Level 2

5-10-15-10-5 Reps of Each for Time:

• Deadlifts (185/135)
• Toes To Bar
• Dumbbell Single Arm Overhead Lunge (50/35)*
• Row x 250m or Run x 200m after each set

*Double the reps for the lunges and do 5/arm, 10/arm, 15/arm, etc.

EXTRA CREDIT

100 Push-ups for Time*

*Must be done in unbroken sets of 5 only. 7 Minute Time Cap

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Tuesday Workout: Shoulder Press, AMRAP

STRENGTH

Shoulder Press, 5×5

*Work at or around 70%

WOD

Level 1

AMRAP 7:

• Push Press x 7
• Ring Row x 7
• Burpee x 7

Level 2

AMRAP 7:

• Push Jerk (135/95) x 7
• Chest to Bar Pull-up x 7
• Burpee x 7

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Monday Workout: Down and Up Chipper

WOD

Level 1

For Time, Down and Back Up “Chipper”:

• Run x 400m
• Jump Rope Single x 100
• Wall Ball (20/14) x 40
• Abmat Sit-up x 30
• Box Jump Step Down (24/20) x 20
• Burpee Ring Row x 15*

*Once you complete the 15 burpees and ring rows, go back up finishing the workout with a second 400m Run.

Level 2

For Time, Down and Back Up “Chipper”:

• Run x 800m
• Double Under x 100
• Wall Ball (20/14) x 50
• Abmat Sit-up x 40
• Box Jump Step Down (24/20) x 30
• Burpee Pull-up x 20*

*Once you complete the 20 burpee pull-ups, go back up finishing the workout with a second 800m Run (only do the burpee pull-ups 1x).  This is a long one, so pace/scale appropriately.

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Friday Workout: AMRAP 10s

WOD

Level 1

AMRAP 10:

• Row x 750m (or Run x 600m)

Then, AMRAP in remaining time of:

• Hang Power Clean Push Press x 5
• Box Step Up x 10 (5/side)

Rest 6 Minutes

AMRAP 10:

• One Arm Kettlebell Swing x 10 (5/side)
• Air Squat x 15
• Jump Rope Single x 30

Level 2

AMRAP 10:

• Row x 1000m (or Run x 800m)

Then, AMRAP in remaining time of:

• Ground to Overhead (135/95) x 5
• Box Jump Step Down (24/20) x 10

Rest 6 Minutes

AMRAP 10:

• Kettlebell Snatch (53/35) x 10 (5/side)
• Sandbag Front Squat (50s/30s) x 15
• Double Under x 30

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Thursday Workout: SP/RC Every 2 Minutes

WOD

Level 1

Every 2 Minutes for 7 Total Sets:

• Shoulder Press x 5
• Ring Row x 5-10 or Rope Pull x 3-5
• Rest for the remainder of 2 minute period

Level 2

Every 2 Minutes for 10 Total Sets:

• Shoulder Press x 5
• Rope Climb x 2-4 reps (legless as long as possible)
• Rest for the remainder of 2 minute period

Notes: Start light to moderate (~50%) and add weight to EVERY set of Shoulder Press as long as you can – goal is to max out your set of 5 by the end (i.e. go to failure or close to failure on SP).  Scale rope climbs as needed – you should be able to complete the work within the 2 minute set AND have some time to rest/reset.

Compare Here

EXTRA WORK

Every 4 Minutes for 3-4 Sets: Run x 400m

*Times should be consistent – scale running distance so you are getting 90-120 seconds of rest each time. Use a watch/timer and do with a partner or on your own after the EMOM

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Wednesday Workout: Back Squat, Row/PC

STRENGTH

Back Squat, 2.2.2 x 4 sets

These are cluster sets – Rest 15 seconds between the sets of 2, and up to 3 minutes between sets (i.e. do 2 reps, rack the bar and rest 15 seconds, for 3 total times each set).  No tempo, but you should not be nearing failure any set (Start moderate and build as you’re able).  PAY ATTENTION when you are re-racking the barbell, and take your time warming up to your working sets.

WOD

Level 1

AMRAP 6:

• Row for Max Calories*

At the start and every minute thereafter: 7 Russian Kettlebell Swings AHAP

Level 2

AMRAP 6:

• Row for Max Calories*

At the start and every minute thereafter: 5 Unbroken Hang Power Cleans (155/105)

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Tuesday Workout: HS Skill Work, AMRAP

SKILL

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to WOD (options listed in order of difficulty)

• Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
• Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
• Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
• Option D: 3 Sets of max effort freestanding hs hold (if you have a 10+ second hold), or HS Walking Practice

WOD

Level 1

AMRAP 15:

• Run x 250m
• Dumbbell Push Press x 10
• V-Up x 15

Level 2

AMRAP 15:

• Run x 400m
• Push Press (135/95) x 10
• Toe to Bar x 15

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Monday Workout: Pull-up/Push-up, 3 Rounds

STRENGTH

3 Sets: 1-6 Ladder of Strict Pull-ups and Push-ups

*Each set must be unbroken, so scale appropriately (i.e. can scale to 1-4 or 1-5 ladder).  This is not “For Time”, but should be performed with minimal rest between each set (15 Minute Cap).  Each set you will do 1 pull-up and 1 push-up, then 2 and 2, 3 and 3, and so on.  Once you complete the set of 6, restart at 1 for a total of 3 sets.  Pull-ups scaling: strict –> kipping –> jumping pu –> ring row (no negatives for this amount of volume).  Elevate hands on push-ups if necessary.

*If you are really proficient at these movements, consider adding weight (weight vest, kb’s, etc.)

WOD

Level 1

3 Rounds for Total Time:

• Wall Ball x 21
• Kettlebell Swing AHAP x 18
• Burpee x 15
• Rest 1 Minute

Level 2

3 Rounds for Total Time:

• Wall Ball (20/14) x 21
• Burpee over the Bar x 15
• Deadlift (275/185) x 9
• Rest 1 Minute

CASH OUT

Couch Stretch, 2 min/side

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Saturday Team WOD 050617

SATURDAY TEAM WOD

In Teams of 2, AMRAP 30:

• Med Ball Run (20/14) x 400m
• Wall Ball (20/14) x 40
• Toe to Bar x 40
• Med Ball Run x 200m
• Handstand Push-up x 20
• Deadlift (155/105) x 20
• Med Ball Run x 100m
• Overhead Squat (155/105) x 10
• Bar Muscle Up x 10**

*Teams do the med ball run together (trade the ball off whenever you want). Split up the other work with one person working at a time

**Sub 20 Chest to Bar or Regular Pull-ups