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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Saturday

Saturday, 20 September 2014 00:00

Warm Up
Coaches Choice

Skill Work
Squat Cleans

WOD
In teams of 2:

AMRAP 25 minutes of:

600m Run
50 Hand Release Push Ups
40 Wall Balls (20/14)
30 KB Swings (53/35)
20 Squat Cleans (95/65)
10 Handstand Push Ups

Friday

Friday, 19 September 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Pass Thru's/Figure 8's
PVC Good Morning Variation
Arm Circles (x10)
Abmat Sit Ups (x20)
Inch Worms
Junkyard Dog
Weighted Good Morning's

Skill Work
Push Press
Overhead Squat

First...
Spend 10-12 minutes working on your overhead squat form

WOD
8 rounds of:

5 Push Press (95/65)
7 Overhead Squats (95/65)
9 Toes to Bar (modification: knees to chest)
20 Double Unders (modification: 40 single unders)

Thursday

Wednesday, 17 September 2014 16:11

Warm Up
400m run or 500m Row
Waiter Walks
Single Arm KB Swing
Frankenstein Walks
Spider-Man Walks
Wall Sits
Handstand Push Up Holds
Hollow Rocks
Run 200m

Skill Work
Deadlift
Hang Power Clean

WOD
AMRAP 20 minutes of:
12 Deadlifts (135/95)
9 Hang Power Clean (135/95)
6 Bar Facing Burpees
200m Run

*For the bar facing burpees, make sure you're jumping off of both feet.

 

Wednesday

Wednesday, 17 September 2014 00:00

Warm Up
Run 200m 
Goblet Squats (x20)
Squatted Prayers
Quad Stretch
Shoulder Mobility
Turkish Get Up
Run 200m 

First...
In teams, each person does a 1000m Row Sprint

*Switch every 250m.  Losing teams 10 teams do burpees (per person)

WOD
“OGAR”

AMRAP 14 minutes of: 

3 Power Snatches (135/95)
1 muscle up (modification: 2 bar muscle ups, 5 ring dips or 8 box dips)
12 wallballs (20/14)

We have quite a few members doing the Warrior Dash this Saturday at Laurel Wood in Madison.  We are all going at the 12:30 start time.  If you ordered a t-shirt for the Warrior Dash I will have them Friday for the evening classes.  Try to stop down and pick it up.  If not, I'll bring them with me the on race day.  Please get in contact with me (Allen) prior.  

Also, Alex and Amanda Gere have graciously opened their home so that we can park there and so that we can shuttle people.  We are going to meet at the Gere's house at 11am, to take a group CFBG photo so, DON'T BE LATE!  The Gere's have also offered to do a social after the dash, they will have the basics covered but please bring a dish and/or a beverage (alcoholic or non).  This is open to any CFBG members whether or not you are doing the Warrior Dash.  Please comment on the CFBG FaceBook page comment section or email me at This email address is being protected from spambots. You need JavaScript enabled to view it. so that the Gere's have a approximate headcount of who will be joining us. 

Gere Residence address:
775 Summer Hill Rd
Madison

Warrior Dash 2011

 

Tuesday

Tuesday, 16 September 2014 00:00

Warm Up
Run 400m or Row 500m
Push Up Complex (x20)
Scapular Push Ups (x10)
Superman's (x20)
Squat Therapy (x10)
Abmat Sit Ups (x20)
Pigeon Stretch
Mountain Climbers
Run 200m or Row 250m

Skill Work
Bench Press

Strength 
EMOM 10 minutes of:
Minute 1: 5 Bench Press 
Minute 2: 20 Double Unders or 50 Single Unders

*For the bench press, build up to a moderately heavy set of 5 reps

WOD
3 rounds of:

400m Run
30 KB Swings (53/35)
20 Box Jump, step downs (24/20)
10 Overhead Plated Lunges (45/25)

Monday

Monday, 15 September 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Pass Thru's/Figure 8's
Goblet Squats
Pelvic Tilts
Cat-Cow Stretch
Lunge Complex
Quad Stretch
Lateral Shuffle into Squat
Junkyard Dog

Skill Work
Bear Complex

First...
Spend 10-12 minutes building up to a heavy bear complex

*Also, use this time to work on technique

WOD
400m Run then...
10 down to 1 of:
Bear Complex (95/65)
Pull Ups

then, 400m Run

*You will start and end with a 400m run.  Only two 400's.  Below is a video of the bear complex.

 

 

Sunday

Sunday, 14 September 2014 00:00

Warm Up
Coaches Choice

Skill Work
Deadlift

WOD
10 Wall Climbs
20 Deadlifts (225/155)
30 Hand Release Push Ups
40 Lateral Burpees over barbell
30 Hand Release Push Ups
20 Deadlifts
10 Wall Climbs

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