Author Archives: Keith Riel

WOD NOTES: Today is the day! We’ve worked hard the past 5 week. Now it’s time to see if that hard work has paid off? Good luck everyone!! Fitness warm up NFT: 500 m row 20 walking lunges 20 ring rows 20 scapular push ups skill work: 5 sets 30 seconds DU practice 30 seconds Rest WOD: Accumulate time, in the fewest sets possible: 1:00 minute Handstand hold 2:00 minutes Active bar hang 4:00 minutes Sitting in Squat 2:00 minutes Hollow hold 1:00 minute Support on rings Performance Build up to 1 RM Back Squat Sport 30 minutes Build up to 1 RM Snatch With time remaining Build up to 1 RM Back Squat

WOD NOTES: Some strength work and quick intervals. If you are maxing out tomorrow? Perform the strength spend the rest of class on some hip mobility and chill out. If you not attending or maxing out tomorrow? Hit it hard today. The Airdyne/WB work is gonna BURN!!! Fitness and Performance 4 sets: Incline DB Chest press x 10-12 reps Strict ring pull ups x 3-5 reps Biceps curls x 10-12 reps 4 rounds for max reps 20 seconds Airdyne 40 seconds Wall balls 3 minutes Rest Sport Rest Day

WOD NOTES: Thursday we re-test the back squat. Our training volume will drop dramatically this week. Stay focused on your squat mobility, eat and sleep well. Fitness Push press 5 x 5 4 sets: Goblet squats x 12 reps One arm DB Rows x 10 reps Hollow rocks x 10 reps Rest 60-90 seconds between movements Performance Push press 5 x 5 Back Squats 3 x 1 @95% Sport 20 minutes Working 3 position Snatch (above knee, below knee, floor) Keep it light and fast, technical day Jerk Balance 5 x 3 @50-60% HBBS 3 x 1 @95%

WOD NOTES: Today’s effort will put each class up against the last for a top distance. All members will cycle intervals on the ski erg. Changing as many times as needed to keep the intensity high. Minimum pull for each athlete = 200 m All levels 30 minute AMMAP Ski erg relay