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W.O.D.

Open Gym 9am-Noon


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WOD:

1000m run

10 Sit-ups

10 Double unders (25 single unders)

800m run

20 Sit-ups

20 Double unders (50 single unders)

600m run

30 Sit-ups

30 Double unders (75 single unders)

400m run

40 Sit-ups

40 Double unders (100 single unders)

200m run

50 Sit-ups

50 Double unders (125 single unders)

-For time-



Free Beginner WOD at 10am

AMRAP in 15 min

5 Hand release push-ups

10 Sit-ups

15 Air Squats

5 Burpees

200m run


CFMG 101 Session

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SWOD: Split jerks 5/5/4/4/4 (start your first set of 5 with about 75% of your 1RM)

WOD:

50 KB Swings (70#/53#)

15 Muscle-ups (sub = 40 Pull-ups)

30 Goblet squats (70#/53#)

20 Games standard box jumps (30”/24”)

10 Double push-ups burpees

-For time-




WOD:

AMRAP in 5 min

10 Burpees

10 Toes-to-bar

Rest 2 min

400m run

10 Power cleans (155#/105#)

10 Shoulder-to-overhead (155#/105#)

-3 rounds-

Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets


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Cherry Picking


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SWOD: Snatch balance 3/3/2/2/2 (aim to use more weight than your 1RM squat snatch for the sets of 2)

WOD:

12-10-8-6-4-2

Jumping Lunges

CTB Pull-ups


Come show your support for our CFMG competitors at the Battle at the Barracks

CFMG 101 Program on Sunday Jan. 20

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Why I train

 



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Same time domain as a UFC fight but you won't get punched in the face!


“Fight Gone Bad”

1 min Wall ball shot (20#) (reps)

1 min Sumo deadlift high pull (75#) (reps)

1 min Box jumps (20”) (reps)

1 min Push-press (75#) (reps)

1 min Row (calories)

1 min Rest (done together)

-3 rounds for total reps and calories-

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Please arrive early so that we can place everyone into their FGB group.


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Demand more of yourself!


Deadline to order form J&J Grass Fed Beef is Wednesday at 11pm.

CFMG 101 Program on Sunday Jan. 20




SWOD: Back squat 6/6/6/6/6 (all sets should be done with 80% or more of your 1RM)

A1) Hang muscle clean 5/5/5/5 (remember not to move your feet or re-bend your knees)

Rest 30 sec.

A2) Plank hold 60 sec. x 4 sets

Rest 30 sec.

A3) Kipping/Butterfly pull-ups, max unbroken reps x 4 sets (post total reps)

Rest 1 min

Try and maintain the programmed rest periods, so if training with a partner or two you may need to stagger starts.


Struggling with double unders, kipping pull-ups and/or kipping ring dips? Sign up for our CFMG 101 session today! Reserve your spot HERE.


Hang Muscle Clean

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Open Gym 9am-Noon

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Partner WOD:

In teams of two: 6k row

Partners will switch between rowing and resting after each 500m interval until they have completed a 6k row.

Page 113 of 192

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