10/12/2018 CFNL WOD

Strength WOD:
Press
2 Reps E3MOM at 90/95/95% for 9mins
Max reps on final set

WOD:
For time:
Row, 1000 m
— then —
4 rounds of:
14 Plate Overhead Walking Lunges, 25/15 kg
14 Knees-to-elbows
7 Push Press, 60/42.5 kg
— then —
150 Double Unders

Advent Calendar Day 10 :
Max Free standing Handstand
3 attempts

9/12/2018 CFNL WOD

NLSC Opening Day

Strength WOD:
Deadlift (Deload)
10reps E3MOM for 9mins @ 60%1RM

WOD 1:
Every 1 min for 10 mins do:
8 Dumbbell Clean And Press, 22.5/15 kg
Shuttle Run

WOD 2:
Every 1 min for 10 mins do:
10 Pull-ups
Max Rep Burpee

Advent Calendar
Day 9:
1 Min Max Cal Ski Erg
1 Min Max Length Sled Push
(In Teams Of 2 Or 3)

8/12/2018 CFNL WOD

Strength WOD:
Bench Press
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set

WOD 1:
As many reps as possible in 6 mins of:
2 Pistols
2 Push-ups
4 Pistols
4 Push-ups
6 Pistols
6 Push-ups

Continue to add 2 reps each round

WOD 2:
As many reps as possible in 8 mins of:
7 Box Jumps
7 Ring Dips
7 Air Squats

7/12/2018 CFNL WOD

Strength:
Back Squat
1 rep E3MOM for 18mins
Build to a 1 Rep Max!

WOD:
5 rounds, 1 min per station, of:
Strict Weighted Pull-up, 9/6 kg
Front Squat, 70% 1RM
Row Calories
Rest 1 min

No kipping PUll Ups allowed but banded Pull Ups will be a scaled option

Perform this like “Fight Gone Bad,”

Advent Calendar Day 7:
Max Isometric Pull Up (or Ring Row) hold at top of movement

6/12/2018 CFNL WOD

Strength WOD:
Rest Day

Pre WOD:
Coach led Muscle Up drills

WOD 1:
10-8-6-4-2 reps, for time of:
Muscle-up
Power Snatch, 60/40 kg
PS should be around 70-75% of Squat Snatch 1RM (no higher!!)
(11min cap)

WOD 2:
40-30-20 reps, for time of:
AbMat Sit-up
Wall Ball, 9/6kg, 10/9 ft

Advent Calendar Day 6:
MB Volleyball
Once you release the ball you must perform a burpee

5/12/2018 CFNL WOD

Strength WOD:
Bench Press
4 reps E2MOM for 8mins
@ 75/75/80/80%
Max Reps on final set

WOD 1:
Every 2 mins for 18 mins, alternating between:
Run, 400 m
Stiff Leg Bear Crawl, 30 m
75 Double Unders

Advent Calendar Day 5:
2mins to score the highest amount of points on the Rowing Fish Game.
Winner gets an RX Bar or FitAId

4/12/2018 CFNL WOD

Strength WOD:
Press
3 reps E2MOM for 10mins
@ 80/80/85/85/85%
Max reps on final set

WOD:
For time:
3 rounds of:
13 Toes-to-bars
13 Handstand Push-ups
75 Double Unders
— then —
10 Bear Complexes, 60/42.5 kg
30 Single Arm Dumbbell Overhead Walking Lunges, 1 x 22.5/15 kg
(switch arms after 15 reps)

30min cap

You cannot link the movements of the Bear Complex

Advent Calendar Day 4:
Run the block as one big chain linked by holding a band between each person

3/12/2018 CFNL WOD

Strength WOD:
Deadlift
8/8/6 reps E2MOM for 6mins
@ 75/75/80%
No Max Reps

WOD 1:
In 6 mins do:
Run, 450 m
then in the remaining time, AMRAP of:
9 Pull-ups
6 Burpee Box Jumps, 24/20 inch

WOD 2:
21-15-9 reps, for time of:
Row (calories)
Lateral Burpee (Over Loaded Barbell)
(8min cap)

Advent Calendar Day 3:
Pizza Game

2/12/2018 CFNL WOD

Hero WOD:
‘Alexander’
5 rounds for time of:
31 Back Squats, 60/42.5kg
12 Power Cleans, 85/60kg

This is a monster of a Hero WOD so you must scale this appropriately or you will be in a world of pain!!

Speak to the coach for advice on what weight to choose.

1/12/2018 CFNL WOD

Strength:
Bench Press
10 rep E3MOM for 15mins
Build to a 10Rep Max!
All Levels to take part but levels to do not go to maximum,instead build to a moderately heavy set and work on technique.

WOD:
5 rounds, each round for time, of:
50 Double Unders
20/10 Push-ups
2 Squat Snatches, 85% 1RM

Rest 1:30 between each round.
Record all 5 rounds (time)

Assistance Work/Core:
2 x KB or DB Pull Overs (on floor)
Feet off the floor
Focus on drawing navel into spine and breathing correctly
The range of movement will depend on the athletes flexibility and core strength so Coach will advise.