Posts Categorized: Uncategorized

19/9/2018 CFNL WOD

Power WOD 1: Front Squat @ 60% 1RM 4 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 jump as far as possible each time then land immediately descending into squat… Read more »

18/9/2018 CFNL WOD

Power 1: Push Press @ 60% 1RM (of Strict Press) Tempo 3-1-0-2 4 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 90… Read more »

17/9/2018 CFNL WOD

Power 1: Good Mornings Add 5/2.5kg more from last week Focus on speed! 4 reps every 2mins for 8mins Tempo:3-2-0-1 Power 2: Weighted Hip Thrusts (extensions in supine positon off a bench or Box) 3 Sets of 4 reps at tempo 3-1-0-1 Add 5/2/5kg more then last week Partner up to help you get in… Read more »

16/9/2018 CFNL Hero WOD Sunday

Power WOD 1: Front Squat @ 50% 1RM 5 reps every 2mins for 10mins Tempo:3-1-0-1 Then.. Power WOD 2: Standing Broad Jumps (continuous) 5 rounds: 10 secs on , 50secs off The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump. Week… Read more »

15/9/2018 CFNL WOD

Power 1: Push Press @ 50% 1RM Tempo 3-1-0-1 5 reps every 2mins for 10mins 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: Strict HSPU Tempo 2-1-0-1 3-5 Reps Every 90secs for 6mins Focus on sticking to… Read more »

14/9/2018 CFNL WOD

Power 1: DB or KB Chest Press Tempo 3-1-0-1 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 2-1-0-1 3-5 Reps Every 90secs for 6mins Focus is on sticking… Read more »

13/9/2018 CFNL WOD

WOD 1: As many reps as possible in 10 mins of: 2 Toes-to-bars 4 Double Unders 4 Toes-to-bars 8 Double Unders 6 Toes-to-bars 12 Double Unders 8 Toes-to-bars 16 Double Unders Continue adding reps in the above way each round for as long as you can. Score is total reps completed WOD 2: Every 2… Read more »

12/9/2018 CFNL WOD

Power 1: Good Mornings Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2 & 3,focus on speed! 5 reps every 2mins for 10mins Tempo:3-1-0-1 WOD: 15min to find your Squat Snatch 1 Rep Max. Compare to 31/8/17 Power… Read more »

11/9/2018 CFNL WOD

Power WOD 1: Front Squat @ 50% 1RM 5 reps every 2mins for 10mins Tempo:3-1-0-1 Then.. Power WOD 2: Standing Broad Jumps (continuous) 10 secs on , 50secs off The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump. Week 1 will… Read more »

10/9/2018 CFNL WOD

New Power Cycle begins today.. Power WOD 1: Push Press @ 50% 1RM (of Strict Press) Tempo 3-1-0-1 5 reps every 2mins for 10mins 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 WOD 2: Strict HSPU Tempo 2-1-0-1… Read more »