WOD / FRIDAY, JUNE 14

Mobility

2:00 Squat Hold

WOD

EMOM x 7:00 of:

30 sec Max rep Back Squats, 225lbs/155lbs. Score total reps completed.

Rest 3:00, then...

AMRAP in 7:00 of:

3 Thrusters, 135lbs/95lbs

6 Handstand Push-ups

Rest 3:00, then...

3 rounds for time of:

50 Air Squats

25 KB Swings, 53lbs/35lbs

Competitors

1. WOD

2. Aerobic

4 sets of:

100 Double-unders

800m Run

1:00 Plank

Walk 100m

3. Gymnastics

“Death By”:

Burpee Bar Muscle-ups. 1 rep the first min, 2 reps the second min, 3 reps the third min, etc.

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, JUNE 13

Mobility

1:00 Twisted Cross/side

Strength

Bench Press: 4 sets x 4-6 reps; add weight from last week (70-75% 1RM).

Rest, then...

For time:

100 Toes-to-Bar

*Every time you break, perform a 200m Run

Competitors

1. WOD

2. Accessories

3 sets of:

12 Single-arm DB Rows/arm

15 DB Floor Press

Max rep Ring Rows

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, JUNE 12

Our first CF Kids class was a hit!!!! Get your kiddos in here every Tuesday & Thursday 10am! Drop ins are welcomed, $12 per class or $20 for the week. Follow @cflv_kids for updates and pictures. Any kids can join the fun, parents you do not have to be members of CFLV (but you should join 😉) to bring them. .

Mobility 

2:00 Straddle Pose

WOD 

Every 5:00 x 4 rounds, complete: 

30 Double-unders 

10 Deadlifts, 225lbs/155lbs

30 AbMat Sit-ups

10 Burpees over the barbell 

30 Walking Lunges

*Score your slowest completed round. 

Beach Muscles 

3 sets of: 

12 Good Mornings

10 Seated DB Press

20 Banded Pressdowns

Competitors 

1. Deadlift 

Every 2:00 x 4 sets of: 3 Deadlifts @ 75-80% 1RM 

2. WOD 

275/185 

3. Core 

3 sets of: 

12 GHD Sit-ups 

45 sec Side Plank/side 

12 Jefferson Curls 

Rest 2:00

•Endurance (10:00am)

3 sets of: 

750m Row

400m Run 

25 Calorie Ski 

Walk 200m

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Rocco Di Jerlando
WOD / TUESDAY, JUNE 11

Mobility

1:30 Lying Scorpion/side

Strength/Skill

Every 1:30 x 5 sets:

2 Power Cleans + 1 Jerk; start @ 65% and build.

Rest, then...

For time:

21 Power Clean & Jerks, 95lbs/65lbs

21 Ring Dips or 7 Ring Muscle-ups

15 Power Clean & Jerks, 135lbs/95lbs

15 Ring Dips or 5 Ring Muscle-ups

9 Power Clean & Jerks, 165lbs/115lbs

9 Ring Dips or 3 Ring Muscle-ups

Competitors

1. Strength/Skill

2. WOD

115/75, 155/105, 195/135

3. Aerobic

3 sets of:

15 Calorie Row

Rest 30 sec

30 Cal Row

Rest 1:00

4. Gymnastics

Accumulate 45 Strict Tempo HSPU (3 sec eccentric) in as few sets as possible

•Functional Bodybuilding today @ 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, JUNE 10

Mobility

PVC Stretches

Strength/Skill

Tempo Overhead Squats: 2-2-2 reps @ 2221 Tempo. Add from last week.

Rest, then...

For time:

45 Calorie Row

30 Pull-ups

15 Hang Squat Snatches, 95lbs/65lbs

Competitors

1. Strength/Skill

2. WOD

C2B & 115/80

3. Aerobic

Every 5:00 x 4 rounds of:

500m Ski

12 Burpees

4. Gymnastics

50 Strict Pronated C2B Pull-ups in as few sets as possible

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, JUNE 7

Mobility

1:00 Lizard Pose/side

WOD

AMRAP in 7:00 of:

10 DB Hang Clean & Jerks, 50lbs/35lbs (5R/5L)

10 Front Squats, 115lbs/75lbs

Rest 3:00

EMOM x 7:00 of:

10 Wall Balls, 20lbs/14lbs

100m Run

Rest 3:00

AMRAP in 7:00 of:

10 KB Swings, 53lbs/35lbs

10 Shoulder-to-Overhead, 115lbs/75lbs

Competitors

1. EMOM x 5:00 of: 2 Squat Clean & Jerks @ 70%

2. WOD

3. Aerobic

8 sets of:

10/8 Cal Ski Unbroken

25 Double-unders

Rest 1:00

4. Gymnastics

Every 1:30 x 8 sets:

2 Burpee Bar MU + 4 Kipping C2B Pull-ups

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, JUNE 6

Strength

Bench Press: 4 sets x 6-8 reps @ 65-70%

Rest, then...

3 rounds for max reps of:

1:00 Push-ups

1:00 Walking Lunges

1:00 Toes-to-Bar

1:00 Box Jump Overs, 24”/20”

Rest 1:00

Competitors

1. Strength

2. WOD

3. Accessories

3 sets of:

12 Single-arm Ring Rows/arm

10 Renegade Rows (5R/5L)

20 Banded Lat Pulldowns (one band in each hand)

Rest 2:00

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Rocco Di Jerlando
WOD / WEDNESDAY, JUNE 5

Mobility

1:00 Twisted Cross/side

Strength/Skill

Power Snatch Clusters: 2.2.2 x 3 sets; rest 10 sec between doubles. Rest 2-3 min between sets. Start @ 70% 1RM

Rest, then...

3 rounds for time of:

18 Sumo Deadlift High-Pulls, 75lbs/55lbs

24 Hang Power Snatch, 75lbs/55lbs

30 Back Squats, 75lbs/55lbs

Beach Muscles

3 sets of:

15 Romanian Deadlifts

25 Banded Curls

1:00 Alternating V-ups

Competitors

1. Strength/Skill

2. WOD

3. Core

3 sets of:

10 KB Windmills/Side

10 Single-arm KB Sit-ups/Side

30 sec L-Flutter Kicks

Rest 2:00

•Endurance (10:00am)

2 sets of:

800m Ski

1200m Row

1600m Run

Walk 200m

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Rocco Di Jerlando
WOD / TUESDAY, JUNE 4

Mobility

2:00 Straddle Pose

Strength/Skill

EMOM x 8:00 of:

Odd - 4 Hang Power Cleans @ 75-80%

Even - 40 sec Double-unders

Rest, then...

3 rounds for time:

400m Run

21 Hang Power Cleans, 135lbs/95lbs

500m Row

Competitors

1. Strength/Skill

2. WOD

165/115

3. Aerobic

3000m Row

Every 500m hop off and complete 5 Strict T2B & 5 Strict Ring Dips

4. Gymnastics

Accumulate a 100m Handstand Walk & 2:00 L-Sit on parallettes

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando