CFD Programming for the week of 4.26.17

CFD Programming for the week of 4.26.17

Monday
Mobility: T-Spine Opener With Med Ball
Warm-Up: 
3 Rounds
Row 200m
Lunge 20 Steps
10 Inch Worms + Push-Up
Core Work
150 Partner Med Ball Sit-Ups For Time (20/14#)
WOD

3 Rounds For Time

500m Row
21 Burpees
12 Front Rack Lunges (135/95#)
Tuesday 
Jog 400m
20 Pass Throughs
20 Reverse Grip Pass Throughs
10 Scap Pull-Ups
10 Scap Push-Ups
7 Regular Push-Ups
7 Wide Push-Ups
7 Diamond Push-Ups
7 Archer Pull-Ups
Learn/Review the Floor Press https://www.youtube.com/watch?v=aM1TYdZaXMk
WOD
Adrienne 1.0
In teams of 2…
5 Rounds Each of
In 3 Minutes
-Run 200m
then w/remaining time AMRAP
-Max Unbroken Floor Press @ 75% of Bodyweight.(use J-hooks on the rack if the weight is too heavy for the partner to deadlift)
-Max Unbroken Strict Pull-Ups
This is done I go you go style. So while Johnny goes Phil will count and spot. Then when the clock hits the 3:00 interval Phil will immediately start his round and Johnny will get the plates changed over. This will continue for 30 minutes (i.e.5 rounds each). If Phil gets 3 bench and 3 pull-ups and still has a minute left he can start the bench over again.
Wednesday
Warm-Up
2 Rounds
10 Quadruped Rock Backs (https://youtu.be/eoV0LSfFsGc)
10 Lunges with a Hip Flexor Opener
10 Goblet Squats with a pause and rock side to side at the bottom
10 Russian KB Swings
10 Alternating 1 Legged RDL’s with KB
3 Max Distance Broad Jumps
WOD
Adrienne 2.0
15 Minutes to find 3 Rep Max Back Squat
15 Minutes to find a 3 Rep Max Deadlift
Thursday
 
Mobility: Plantar Smash w/LAX ball, Calf Smash with KB 
Warm-Up
The Panther
The Cricket
The Rabbit
The Crab
WOD
EMOM x 20
1: 15/10 Cal Bike
2: 15 KB Swings + Max Rep Double Unders
 
Friday
Mobility: Super Frog
HSPU Progression: 
10 Push-Ups
10 Bear Crawl Style Push-Ups
10 Pike Push-Ups
3 Wallball Walks
3 Strict HSPU to 2 abmats
3 Strict HSPU to 1 admat
3 Strict HSPU
WOD
8 Rounds
1 Min DB Hang Squat Clean (55/35#)
1 Min HSPU on Dumbbells or Push-Ups on Dumbbells
1 Min Rest
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