3/5/2019 CFNL Hero WOD

Power Cycle:

Rest Day

Hero WOD:

Whitten’

5 rounds for time of:

22 Kettlebell Swings, 2/1.5 pood

22 Box Jumps, 24/20 in

Run, 400 m

22 Burpees

22 Wall Balls, 9/6kg

(45min cap)

2/5/2019 CFNL WOD

Power 1:
Push Press
@ 70% 1RM of Strict Press Tempo 3-1-0-3
5 reps every 2 mins for 6 mins
Pause at the bottom of the
dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Deficit Strict HSPU (2-4 Inches)
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Choose the max height that still allows you to complete the reps, if possible,increase height from last week.
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD 1:
Chest-to-bar Pull-ups 5 x Max Rep
Rest as needed between sets.
(8min cap)

WOD 2:
For time:
50 Handstand Push-ups (kipping allowed)
(10min cap)

1/5/2019 CFNL WOD

Power 1:
Good Mornings
Add 5/2.5kg more from last week
Focus on speed!
5 eps every 2mins for 6mins
Tempo:3-1-0-3

Power 2:
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 sets 3 reps at Tempo:4-1-0-1
Add 5/2.5kg more then last week
Rest 90-120 secs
Partner up to help you get in and out of movement.

WOD 1:
For time:
1 Deadlift, 125/87.5 kg
50 Double Unders
2 Deadlifts, 125/87.5 kg
40 Double Unders
3 Deadlifts, 125/87.5 kg
30 Double Unders
4 Deadlifts, 125/87.5 kg
20 Double Unders
5 Deadlifts, 125/87.5 kg
10 Double Unders
(10min cap)

WOD 2:
Every 1 min for 8 mins, alternating between:
3 Back Squats, 80% 1RM
17/12 Row Calories
(Racks allowed)

30/4/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-3-0-1
Increase weight from week 2
5 reps every 2mins for 6 mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

WOD:
‘Filthy Fifty’
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 20/15kg
50 Good Mornings 20/15kg
50 Wall Balls, 9/6kg
50 Burpees
50 Double Unders
(Coach to call time if needed)

29/4/2019 CFNL WOD

WOD 1:
‘Amanda’
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 60/42.5kg
Compare to 7/7/18

WOD 2:
As many reps as possible in 4 mins of:
1 Overhead Squat, 40/27.5 kg
1 Pull-up
2 Overhead Squats, 40/27.5 kg
2 Pull-ups
3 Overhead Squats, 40/27.5 kg
3 Pull-ups

Continue adding 1 rep each round to each movement until time expires.
Score is total reps (No racks allowed)
OHS weight should be no more then 50% 1RM

28/4/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 60% 1RM
5 reps every 2mins for 8mins
Tempo:3-2-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 5/2.5kg DB/plate by your side.
5 rounds:15 secs on , 45secs off
The goal is to go for distance rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.

WOD:
3 rounds, 2 mins per station, of:
Medicine Ball Run, 9/6 kg, 250 m
Handstand Walk, 20 m = 2 reps (10m =1 rep)
Row, 400/330 m
Double Unders

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 2 mins,
the clock does not stop or reset between stations.

29/4/2019

WOD 1:
‘Amanda’
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 60/42.5kg
Compare to 7/7/18

WOD 2:
As many reps as possible in 4 mins of:
1 Overhead Squat, 40/27.5 kg
1 Pull-up
2 Overhead Squats, 40/27.5 kg
2 Pull-ups
3 Overhead Squats, 40/27.5 kg
3 Pull-ups

Continue adding 1 rep each round to each movement until time expires.
Score is total reps (No racks allowed)
OHS weight should be no more then 50% 1RM

27/4/2019 CFNL WOD

Power 1:
Push Press
@ 60% 1RM (of Strict Press) Tempo 3-1-0-2
5 reps every 2mins for 8mins
Pause at the bottom of the dip on each rep
(to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Defecit Strict HSPU (2-4 Inches)
Tempo 3-1-0-1
3-5 Reps Every 90secs for 6mins
Choose a height (and scale appropriately) that allows you to complete the reps.
You will be progressing the height next week
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box or plate i.e Kneeling and still perform deficit reps

Pre WOD:
The Cluster

WOD:
As many reps as possible in 14 mins of:
2 Clusters, 60/40 kg
2 Strict Pull-ups
2 Double Unders
4 Clusters, 60/40 kg
4 Strict Pull-ups
4 Double Unders
6 Clusters, 60/40 kg
6 Strict Pull-ups
6 Double Unders

Continue adding 2 reps each round to each movement until time expires.

Score is total repls completed

26/4/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-2-0-1
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 2mins for 10mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 3-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

WOD 1:
‘Bodyweight Fran’
21-15-9 reps, for time of:
Burpee
Pull-up
(10min cap)
Compare to 15/10/18

WOD 2:
For time:
50/35 Push-ups
Row, 1000/700 m
50/35 Push-ups
(12min cap)

25/4/2019 CFNL WOD

Power cycle:
Rest Day

WOD 1:
6 Hang Power Cleans, 50% 1RM
Every 1 min for 6 mins.
(Hang must be from above the knee)

WOD 2:
Death By Kettlebell Swing

With a continuously running clock perform:
2 Kettlebell Swings, 24/16 kg in the first min,
4 Kettlebell Swings, 24/16 kg in the second min
Continue adding 2 reps every min for as long as possible.
Your score is the total reps completed (include the reps you managed to complete even on the rpound you went out on i.e if you managed 12 of the round of 16 reps).

WOD 3:
For time:
30 Dumbbell Box Step Overs, 2 x 22.5/15 kg
(6min cap)

Core:
Tabata Hollow Hold