Posts By: Gerard

21/1/2018 CFNL WOD

Power 1: Banded Bench Press @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Spotters must be used and benches fully checked before lifting Power 2: Plyo Push ups 5 rounds:10secs on 50secs off Control descent then explode up,lifting hands off floor Hero WOD: ‘J.T’ 21-15-9 reps, for time of: Handstand Push Up Ring Dip Push-up… Read more »

20/1/2018 CFNL WOD

Power 1: Banded Squat @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Power 2: Dumbbell Jumping Front Squats 5 sets of 10 secs on 50 secs off Use 1 or 2 DB’s depending on your strength WOD Part A: 6 minutes to establish your Front Squat 3 Rep Max. (Racks allowed) Part B (starts immediately… Read more »

19/1/2018 CFNL WOD

Strength/Power Rest day WOD: As many reps as possible in 30 mins of: 100 Calorie Row 50 Lateral Burpees Over Barbell 250 Double Unders Each Calorie,Burpee & Double Under count as 1 rep

18/1/2018 CFNL WOD

Power 1: Push Press (no band) @ 70% 1RM 3 sets 3 reps Pause after each rep Power 2: Single Arm Banded Strict Press 3 Rounds (each arm): 10 secs on 50secs off Perform 3 rounds on same arm before switching WOD 1: 21-15-9 reps, for time of: Thruster, 42.5/30 kg Box Jump Over, 24/20… Read more »

17/1/2018 CFNL WOD

Power 1: Banded Deadlift @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Pause after each rep Power 2: Banded KB Russian Swing 5 rounds:10secs on 50secs off WOD: For time: Row, 2000 m 7 Squat Snatches, 60/42.5 kg 17 Toes-to-bars 5 Squat Snatches, 70/50 kg 15 Toes-to-bars 3 Squat Snatches, 80/55 kg 13 Toes-to-bars -Your… Read more »

16/1/2018 CFNL WOD

Power 1: Banded Bench Press @ 70% 1RM 3 sets 3 reps Tempo:3-1-0-1 Spotters must be used and benches checked Power 2: Plyo Push ups 5 rounds:10secs on 50secs off Control descent then explode up,lifting hands off floor WOD 1: Every 1 min for 10 mins, alternating between: 6 Muscle-ups 50 Double Unders WOD 2:… Read more »

15/1/2018 CFNL WOD

Power: Rest Day WOD 1: For time: Row, 500 m 50 Air Squats Row, 500 m 10min cap WOD 2 (Team WOD): In 2’s or 3’s (if odd numbers) Complete as many rounds as possible in 12 mins of: 12 Row Calories 12 Sumo Deadlift High-pulls, 30/20 kg Person A Rows while Person B completes… Read more »

13/1/2018 CFNL WOD

Power 1: Push Press @ 60% 1RM 5 sets 3 reps Pause after each rep Power 2: Single Arm Banded Strict Press 3 Rounds (each arm): 10 secs on 50secs off Perform 3 rounds on same arm before switching WOD: For time: 40 Press, 40/27.5 kg 40 Pull-ups 40 Single Arm Dumbbell Overhead Walking Lunges,… Read more »

12/1/2018 CFNL WOD

Power 1: Banded Bench Press @ 60% 1RM 5 sets 3 reps Tempo:3-1-0-1 Spotters must be used Power 2: Plyo Push ups 5 rounds:10secs on 50secs off Control descent then explode up lifting hands off the floor Pre WOD: Build to starting WOD weight WOD: For time: 4 Squat Cleans, 70% 1RM 20 Double Unders… Read more »

11/1/2018 CFNL WOD

Today is a rest day for the Power program. Pre WOD: Handstand practise WOD: Every 4 mins for 36 mins, alternating between: Run, 800 m 200 Double Unders Row, 800 m