Aug 3 2015
WOD NOTES: Oh “Diane”? Today we build up to a heavy technical single not necessarily your 1 RM or a PR. Then we decrease loading with a complex. The goal on the pressing exercises is to accumulate large volume, make sure to keep a few reps in the tank on each set or the numbers will drop significantly. Fitness 20 minutes Build up to today’s heavy single DL Then perform the following… 2 DL @90% + Max UB push ups 3 DL @80% + Max UB push ups 5 DL @70% + Max UB push ups 8 DL @60% + Max UB push ups Rest 2-3 minutes between efforts Performance 20 minutes Build up to today’s heavy single DL Then perform the following… 2 DL @90% + Max UB ring push ups 3 DL @80% + Max UB ring push ups 5 DL @70% + Max UB ring push ups…
Aug 1 2015
WOD NOTES: Each person will perform the number of reps or distance required before moving on. The loading on the KB should be challenging while maintaining control of each rep. Your trainer will review any modifications needed with you. “Keep Fit and Have Fun.” All levels 24 minute AMRAP Teams of 2, alternating work 10 Box jump overs 24/20 20 KB Swings 24/16 250 m run
July 31 2015
WOD NOTES: Today we post another member WOD on the Rebel wall of fame. Fitness 30-25-20-15-10 Burpees Jumping pull ups Single unders x 3 Performance and Sport “Devin” 30-25-20-15-10 Burpees Pull ups DU
July 30 2015
WOD NOTES: The goal is to move through each movement with the very best mechanics possible. Your trainer will help you with each new movement along the way if you’re having challenges. Virtuosity is the name of the game!!!! Fitness “Mile of perfection” With a dowel or sand dowel or empty bar NFT 25 Front Squats 25 Strict press 400 m jog 25 Push press 25 OHS 400 m jog 25 Hang power cleans 25 Thrusters 400 m jog 25 Hang power snatch 25 Split jerks 400 m jog Performance and Sport “Bear Complex”