Posts Categorized: Uncategorized

19/1/2019 CFNL WOD

Power WOD 1: Front Squat @ 70% 1RM 5 reps every 2mins for 6mins Tempo:3-3-0-1 Then.. Power WOD 2: Standing Broad Jumps (continuous) Holding 2 x 10/5kg DB by your side (scale appropriately) 5 rounds: 10 secs on , 50secs off The goal is to go for distance rather then reps,so jump as far as… Read more »

18/1/2019 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 HSPU (2-4 Inches) Tempo 4-1-0-1 3-5 Reps Every… Read more »

16/1/2019 CFNL WOD

Power 1: Good Mornings Add 5/2.5kg more from last week Focus on speed! 5 eps every 2 mins for 6 mins Tempo:3-1-0-3 Power 2: Weighted Hip Thrusts (extensions in supine position 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… Read more »

15/1/2019 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… Read more »

14/1/2019 CFNL WOD

Power Program:Rest day WOD 1: 4 rounds for time of: 8 Push Jerks, 75% Push Jerk 1RM 35 Double Unders (10min cap) No Racks allowed WOD 2: Every 1 min for 6 mins, alternating between: 14 Deadlifts, 1x bodyweight Handstand Walk, 10 m WOD 3: For time: Run, 500 m 10 Single Arm Dumbbell Clean… Read more »

13/1/2019 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:10 secs on , 50secs off The goal is to go for distance rather then reps,so jump as far as possible each time…. Read more »

12/1/2019 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: Deficit Strict HSPU (2-4 Inches) Tempo 3-1-0-1 3-5 Reps Every 90secs… Read more »

11/1/2019 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! Perform on the floor with AbMat under shoulder blades (not lower back!) Power 2: Ring Dips… Read more »

10/1/2019 CFNL WOD

WOD 1: 3 rounds, 30 secs per station, of: Row Rest 30 secs Assault Bike Calories Rest 30 secs Ski Erg Calories Rest 30 secs Double Under Rest 30 secs Record total reps/calories Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs, the clock does not stop or… Read more »

9/1/2018 CFNL WOD

Power WOD 1: Front Squat @ 60% 1RM 5 reps every 2 mins for 8 mins 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:10 secs on , 50secs off The goal is to jump as far as possible each time then land immediately descending… Read more »