Author Archives: Keith Riel

WOD NOTES: We continue this month’s Monday plan. Drop sets and max reps. Building some serious muscular endurance. Fitness and Performance 20 minutes Build up to a heavy 5 Pendlay Row Then… 6 Pendlay Row @80% + Max Ring push ups 8 Pendlay Row @70% + Max Ring push ups 10 Pendlay Row @60% + Max Ring push ups 12 Pendlay Row @50% + Max Ring push ups Sport 20 minutes Build up to 1 RM Snatch Then… 1 Snatch @90% + Max UB MU 2 Snatch @80% + Max UB MU 2 Snatch @70% + Max UB MU 3 Snatch @60% + Max UB MU

WOD NOTES: Both REBELs will be working at the same time. While person one runs, person two will perform the circuit. When person one returns from the run they will continue with the circuit, where they left off. Score is total rounds of circuit completed. Fitness Teams of 2, 24 minute AMRAP 400 m run 5 push ups 10 trx/ring rows 15 air squats Performance and Sport Teams of 2, 24 minute AMRAP 400 m run 5 pull ups 10 push ups 15 air squats

WOD NOTES: The group will be divided in half. One half will perform the KB work and the other half will perform the animal movements then switching out with 60 seconds break between. Today is a day full of play, movement quality is always essential but having some fun is really important. KB loading should be challenging while maintaining control. Fitness x 2 60 seconds two arm swings 60 seconds Bear Crawl forward/backward 60 seconds Rest 60 seconds one arm swings 60 seconds Frogger forward/backward 60 seconds Rest 60 seconds bottoms up KB press or push press 60 seconds Monkey Crawls forward/back 60 seconds Rest Performance and Sport x 2 60 seconds one arm swings 60 seconds Bear Crawl forward/backward 60 seconds Rest 60 seconds KB Snatch 60 seconds Frogger forward/backward 60 seconds Rest 60 seconds KB Jerks 60 seconds Monkey Crawls forward/back 60 seconds Rest  

WOD NOTES: So, you’ve been using the 10# med ball for all your WOD’s and one of your future goals is to RX “Karen”! Well….here’s some training to help you build some extra glute power. Move quickly “out-of-th-hole” and get that heavy ball up there!!! You can do it!!! Fitness and Performance 2 x 5 Wall Squats 2 x 5 Banded air squats 2 x 5 Goblet squats 4 sets: Bulgarian Split squats x 8-12 each Banded Hip Thrust x 15 reps Heavy Wall Ball 8-12 reps Sport 3 sets Wall Squats x 5 Prayer stretch x 45 sec Wrist Mob x 60 sec 5 sets: 5 Heavy Front Squats + 30 seconds ME Airdyne Rest 3 minutes Score = Front Squat weight + Cals