Sept 30 2016
WOD NOTES Shoulder hypertrophy training day. Fitness Dynamic prep Indian clubs x 20’s Super nova rear delts x 2 minutes Part one: 3 sets Strict shoulder press x 10 + band pull apart x 20 Rest 2 minutes Part two: 3 sets DB alternating Z press x 16 + Trap 3 raises x 6 (w/pause) Rest 2 minutes Part three: 4 x 90 second rounds 15/12 Calorie Assault Bike Sand bag carry x AMRAP Rest 3 minutes Performance and Sport Dynamic prep Indian clubs x 20’s Super nova rear delts x 2 minutes Part one: 3 sets Strict HSPU max reps + band pull apart x 20 Rest 2 minutes Part two: 3 sets DB alternating Z press x 16 + Trap 3 raises x 6 (w/pause) Rest 2 minutes Part three: 4 x 90 second rounds 20/15 Calorie Assault Bike Sand bag carry x AMRAP @125/80 Rest 3 minutes…
Sept 29 2016
WOD NOTES Time to work the weaknesses. Fitness and Performance GOAT DAY EMOM x 20 Alternating between 2 movements Sport Dynamic prep Indian club circles x 20 Dowel passthru x 10 Dowel sotts press x 10 Snatch grip Sotts press x 5 EMOM x 15 Snatch 3 sets @70% 3 sets @75% 3 sets @80% 3 sets @85% EMOM x 10 Clean and Jerk 80%
Sept 28 2016
WOD NOTES We work with the parallel back squats again this week. Perform 6 reps @70% then rest as needed then perform 3 reps @80%. If you are still discovering what your true percentages are, use your trainer as a resource they will help with the appropriate effort. Fitness Back Squats – To parallel 6 @70% 3 @80% x 3 sets 5 RFT 15 Calorie Row 15 Wall balls Performance Back Squats – To parallel 6 @70% 3 @80% x 3 sets For time 100 Calorie Row 100 Wall balls 20/14
Sept 27 2016
WOD NOTES Testing your upper body strength and endurance. The goal is to establish your 10RM bench press over the 5 sets. Score the workout as follows: The heaviest 10 bench & all pull up reps Fitness 5 sets of complex: Bench press x 10 + Banded strict pull ups x max reps Rest as needed between sets Performance 5 sets of complex: Bench press x 10 + Strict pull ups x max reps Rest as needed between sets Sport Dynamic prep Wrist stretch x 2 minutes Prayer stretch x 2 minutes Primal pass thru x 2 minutes Enderton FS 3 sets @75% 3 sets @78% BTN Pushpress 10 RM Then 2 sets x 10 @90% 3 sets GHD hip extensions x 12 One arm DB Row x 10 each Hanging knee raises x 6-10