LINCOLN SQUARE SCHEDULE:
10a – Team WOD
LAKEVIEW SCHEDULE:
8a – Team WOD
9a – Powerlifting & SWOD
10a – Team WOD
11a – Team WOD
12p – Olympic lifting, accessory work & mobility improvement
Team WOD Programming
Strength:
4 Power Cleans + 1 Push Press (15 min)
** 1 set = 3 P. Cleans + 1 P. Press ever 75 seconds for 9 sets.
** Be explosive with the movements and move confident.
** Start with a weight that feels about 60% of what you can Push Press and then add weight as you need to. You should not fail on reps but they should not be easy either. Push yourself to get a little uncomfortable with the weight.
MetCon:
10 Min AMRAP – Med Ball Sprints (20/14) in teams of 3.
10 Min AMRAP – Push Up Plank, Ground 2 Overhead w/ a DB x8, Plate Squat x16
** Additional WOD details when you get to the gym.
Powerlifting Programming:
Part I: Bench or Floor Press (15 Min):
** 15, 12, 9, 6, 3 reps
1 Rep at something heavier than your 3 rep but not a FAILED rep.
Part II: Glute Raise (15 Min):
** 5 Reps every 90 Seconds
** Add weight, challenge yourself but no failed reps.
Powerlifting SWOD (strength WOD):
3 Power Cleans + 1 Push Press + 3 Plate Squats reps.
** 1 set every 75 seconds for 7+ rounds.
** Weight can change each round as long as you keep pace and its tough.
#CFDsummer