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Siteplicity

Kool Aid Club – September 2019

October 2, 20190
  Congratulations to our September CFD Kool Aid Clubbers!  This month, we celebrate the return of the Queen, Dino Mangano, back tied at the top of the list!   Our athletes checked in for 3,469 workouts in September! Athlete Total Visits Dwyer, Caroline 30 Mangano, Dino 30 Timmons, Zachary 29 Ramirez, Luis 27 Salomon, Brian 27...
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WOD for 10219

October 1, 20190
Skill: Squat Cleans Strength: Squat Cleans 10 Mins to Build to a double @ around 80% Conditioning:  With a Partner… Trading working rounds Every 90 secs x 10 sets (5 each) 5 Squat Cleans @ 65% of 1RM  Row for Max Cals Comp: As Written.. lift more weight than everyone else FItness:  As Written GPP: Hang...
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WOD for 10/1/19

September 30, 20190
Strength: Lunge + Weighted Overhead Sit ups 4 sets: (12 Mins to complete) 6/each Leg Backrack Lunge (forward or reverse) (30-40% of BS 1RM) 15-25 Weighted Overhead Situps Conditioning: Every 3 Mins x 5 sets :30 Wall Sit 7 Ea/ DB Hang Clean and Jerk Run 100 Meters Comp: 70/50 FItness: 50/35 GPP: 35/25, run...
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WOD for 093019

September 29, 20190
Skill: Pullups Strength: Strict Pullups (10 Mins) 8-6-6-4 Strict Pullups 10-15 Hollow Rocks between each set (only 3 sets of Hollow Rocks) rest about 2:00 b/w sets *Add weight or a band as needed to make these doable but difficult Conditioning: 4 Rounds For Time…(20 Min Cap) 50 Double Unders 8 Chest 2 Bar 8...
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WOD for 092819

September 27, 20190
With a partner!  Against 10 Mins For Time… 15-12-9 Bar Muscle Up 30-24-18 Shoulder 2 Overhead 100-100-100  Double Unders Comp: Bar Muscle Up, 135/95, Double Unders Fitness: Chest 2 Bar (21-15-9), 115/80, Double Unders GPP: Pullups (15-12-9), 75/55, Singles Health: Jumping Pullups, DB S2OH, Singles or plate jumps Rest 3:00 On a 15 min Clock…...
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WOD for 092719

September 26, 20190
Skill: Power Snatch Strength: Snatch Deconstruction EMOTM x 4 Mins 3 Snatch Grip DL to the knee (50%) EMOTM x 4 Mins Hating Snatch Pull (pause for 2 secs above the knee before finishing the pull)(50%) EMOTM x 4 Mins 3 Power Snatches (starting light & building each set) Conditioning Against 10 Minutes…3 Rounds For...
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WOD for 092619

September 25, 20190
Strength: Deadlift  Every 90 secs x 5 sets 4 Reps @ 70-80% *NOT TOUCH AND GO.. lower the bar down each rep and reset your hips.. no dropping from the top Conditioning:  4-5 Sets (20 Mins) 10 DB DL @ 30X1 Tempo 5-8 Weighted Pullups (or Tempo Ring Rows/Inverted Bar Row) 10 Single Leg Glute...
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WOD for 092519

September 24, 20190
Strength: Push Press w/ Eccentric (12 Mins) *All weights based off of Strict Press Max All sets performed with a 41X0 Tempo 1×8 @ 75% 1×8@ 80% 2×8 @ 85% More Strength: Shoulder/Tricep Strength + Core Every 4 Mins x 4 sets 6-8 each Single Arm Seated DB Press 15-20 Banded Tricep Extensions :20-:30 Plank...
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WOD for 092419

September 23, 20190
Strength: Power Clean 15 Min to build to a Heavy Single -1 Miss allowed  -If you find your single a little early then drop to 80% and get some ligther practice reps in Conditioning  :Power Clean + Burpee Intervals Within 2 Mins… 10 Power Cleans @ 70%  10 Burpees Rest 1:00 Within 2 Mins… 8 Power...
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092319 Intermediate Powerlifting Training

September 23, 20190
week of 9/23-9/27 Day 1 Back Squat 1 x 2 @ RPE 8 Back Squat 3 x 5 @ 75% Alt. Stance DL 4×5 @ 70% GHR SSPT 6 Teapots 3×12 Day 2: Press 1 x 2 @ RPE 8 Press 3 x 5 @ 75% Incline DB Bench Press (low height) 4 x 6...
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