June 22 2015
WOD NOTES: Working on developing powerful hips. The Russian or “hard” swing is essential for power development. Step out of you comfort zone today and try a new KB colour. Fitness Russian Swing 10-8-8-5-5 + High box jump 3-2-2-1-1 8 minute AMRAP 10 KB Swings 1 KB Clean Front rack carry 100′ 12 V sits or T2B Performance and Sport Clean + Hang clean 1-1-1-1-1 Seated box jump 1-1-1-1-1 8 minute AMRAP 3 Sand bag hang cleans 100/70 100′ bag carry 1 rope climb
June 20 2015
WOD NOTES: This workout brought to you by Ali. All levels Teams of 3, 2 Rounds each for time Station 1 – 800 m run Station 2 – 30 DU or 90 SU Station 3 – 30 calorie row Only switch stations when runner returns Sport After completing the team WOD complete the following 15 minutes Build up to max 3 RM Front Squat Rest exactly 3 minutes then… Max UB Wall balls 20/14 800 m jog as cool down and flush
June 19 2015
WOD NOTES: Some straight forward interval work today. Fitness and Performance 15 minutes Dead lift technique + Build to slightly above working weight for today 6 rounds 30 seconds Dead lifts @ 50% 30 seconds Burpees 60 seconds Rest Sport 15 minutes Thruster technique + Build up to slightly above working weight for today 6 rounds 30 seconds Thrusters 95/65 30 seconds Pull ups 60 seconds Rest
June 18 2015
WOD NOTES: Today is a team effort. Both athletes will row alternating 500 m sprints, when off the rower the athlete will complete a single set of UB T2B or V sits. They must complete 25 reps total, so the remaining reps will be completed by performing slam balls. Example if you complete 12 T2B then you must complete 13 slam ball reps. Fitness and Performance Teams of 2, For time 5000 m row Switch partners every 500 m Partner while off the rower must complete 25 reps Max UB T2B or V sit Then slam balls to make up the difference Sport 5 sets of complex: Push press + BTN Jerk + Split jerk (hold for 5 sec) EMOM “Death by” 5 Cal Airdyne 5 Cal Ski erg 5 Burpees Continue adding 1 rep each round until failure, eliminate the failed station and continue adding until all stations fail…