June 26 2015
Fitness 4 sets Weighted walking lunges x 20 steps Hollow body hold x 20 sec Skipping rope practice x 30 sec Rowing Wattage test: 6 sets: 60 seconds rowing BW watts Then… 8 hard pulls Record last pull on each set, then divide by your BW for a score Sport and Performance 5 sets of complex Power clean + Front squat + Full C&J Hold split x 5 seconds Rowing Wattage test: 6 sets: 60 seconds rowing BW watts Then… 8 hard pulls Record last pull on each set, then divide by your BW for a score
June 25 2015
You know what time it is!!!
June 24 2015
WOD NOTES: A classic twist on the push/pull workout. A focused effort on maintaining a tight body during the strict press is key. Isolation of the upper back muscles during the row will reap huge benefits. Fitness and Performance 5 sets: Strict Shoulder press x 6-10 reps One arm DB Row x 10-12 each Band reverse fly’s x 12’s 10 minute AMRAP 5 push ups 10 Air squats 15 Ab mat sit ups Sport Rest Day
June 23 2015
WOD NOTES: Working your strict pulling power today. Each piece will require a focused mind and controlled effort. Then we top it off with another little cardio session to you by Ali. Fitness 1 a) 5 x 5 Australian pullups 1 b) 3 x 2 Negatives 1 c) 3 x 1 pull-to-stand on rope Teams of 2, 6 sets each 250 m row 250 m run Sport and Performance 1 a) False grip ring puls 4 x 3 1 b) Dip negatives to lower 3 x 1 1 c) Assisted MU (working transition) 3 x 3 Teams of 2, 6 sets each 250 m row 250 m run