Thursday, July 27th 2017

 

 

Warm-Up:
400m Run
1 Minute Sumo Squat Hold
10 Inch Worm to Push up
10 Lunges with Rotation
10 Pass Throughs w/ PVC Pipe
5 OHS w/ PVC Pipe (3 Sec hold in the bottom)
5 PVC Sots Press

 

 

Strength: Overhead Squat

5 x 3-5 Reps
*Increase weight each working set or stay light and work on technique.

Workout of The Day

AMRAP 6 Minutes
5 Power Snatch 95/65
10 V-Ups
***rest 1 minute***
AMRAP 6 Minutes
5 wallballs 30/20
10 hanging leg raises*

*You are hanging from the pull up bar to a Hanging L-Sit

Weightlifting:
Snatch Grip Deadlift 5x3 Increase weight each working set
Pause Snatch 5x3 @70% - 75% of 1RM
Push Jerk 5x5 Increase weight each working set

Wednesday, July 26th 2017

 

 

Warm-Up:

 

5 Minutes of Double Under Practice
...Then...
3 Rounds for quality (No rush pace)
10 Wall Ball Shots
10 Toe Touches
10 Lunges With Rotation

Strength:

Take 12 Minutes to find a heavy Thruster for 1 rep.
*This is NOT a 1 rep max.

Workout of The Day
For Time:
1K row
50 situps
20 burpees
400m run
20 pullups

** No Bro Repping or Cutting Reps. If coach catches you cutting reps you will not count as performing the workout as RX. No Excuses. 

Tuesday, July 25th 2017

 

Warm-Up:
400m Run
10 Air Squats
5 World’s Greatest Stretches
10 Inchworm to Push Up
20 Lat Pull Downs
30 Banded Pull Aparts
 

Strength: Bench Press
4 Sets, 6-8 reps
::Rest 2 Minutes::

 

Workout of The Day:
AMRAP 18 Minutes
7 Toes to Bar
10 Dumbbell Box Step-Ups (20”, 35/20)
13 Pushups

** No Bro Repping or Cutting Reps. If coach catches you cutting reps you will not count as performing the workout as RX. No Excuses. 

 

Monday, July 24 2017

Warm-Up:
-400m Run
-1 Minute Sumo Squat Hold
- 5 World’s Greatest Stretches
-10 Inchworm Walkouts
-Wrist, Elbow, Arm Circles. 10 Reps Each Direction


Strength: Back Squat
4x 4-6 Reps
Increase Weight Each Working Set
*Perform 2 Warm-Up sets before you begin

Workout of the Day
5 Rounds For Time:
12 db psn 40/20
15 cal row
18 kbs 55/35

 

 

 

Sunday Funday 7/23/17

Workout of The Day
Teams of two with one person running 300m at all times, complete as many rounds/reps as possible of:
20 min AMRAP
10 push press 95/65
12 KB swings 55/35
10 toes to bar
*partner 1 runs 300m while partner 2 works on the triplet. When the runner returns they pick up where partner left off. Keep track of rounds!

******REMINDER: COMPETITION WODS ARE POSTED ON OUR INSTAGRAM ACCOUNT @CFSMITHTOWN--- SIGN-UP FOR THE IN HOUSE COMPETITION/FUNDRAISER FOR SCOTT G AND HIS WIFE COMING UP AUGUST 5th! The competition will be $35/person and potluck to follow! DON'T BE SHY! WOD's will be released soon. Please indicate your division (Rx or scaled). We're really looking forward to it :)******