June 03 2016
WOD NOTES Long conditioning session today. Scores will be total calories or reps for the workout. The sled will be empty today for speed sprints. All Levels (30 minutes) 5 sets Assault bike x 30 seconds Rest x 90 seconds Ski Erg x 30 seconds Rest x 90 seconds Sled push x 30 seconds Rest x 90 seconds
June 02 2016
WOD NOTES Starting with some lat and glute activation exercises. Followed by some rowing pieces. For the row warm up make sure to work on proper mechanics throughout each rate change. CATCH – DRIVE – RELEASE – RECOVERY Then plan your 1000 m piece. The proper start is essential….Sprint start if you can? 1/2 – 1/2 – 3/4 – 3/4 – Full – Full Then sink into your goal pace and increase speed every 250 m until the last 100 m, then go full speed to the finish line. Good luck. Fitness and Performance 4 sets Landmine Row x 12 reps each Single leg KB DL x 6 each DB Biceps curl x 10 reps Row warmup 5 minutes with rate changes every minute 20-22-24-26-28+ Rest 5 minutes Then… 1000 m row for time Sport Dynamic prep Mace 360’s x 10 each Partner shoulder stretch x 30 sec Wall clock…
June 1 2016
JUNE NOTES Monday = Longer conditioning efforts Tuesday = Strength + Conditioning Wednesday = Classic CrossFit style Thursday = Strength + Conditioning Friday = Gymnastics (mobility/strength) Saturday = Team and various WOD NOTES Scores will be the total calories + total wall balls. Fitness and Performance 10 minutes Kettle bell circuit 5 One arm swing 5 Clean 5 Jerks 5 Snatch Rest 4 minutes 6 sets 30 seconds Assault Bike 60 seconds Wall balls 90 seconds Rest
May 31 2016
WOD NOTES Interval training today. You can partner up and use a buddy to alternate working and rest instead of resting the 1:1. Fitness 3 sets Jefferson curl x 3 reps Hollow hold x 20 seconds Plank (alternating leg lifts) x 6 reps 6 sets for time 250 m row 30 Single unders Rest 1:1 Performance 3 sets Jefferson curl x 3 reps Hollow rock x 12 reps Plank (alternating leg lifts) x 6 reps 6 sets for time 250 m ski 30 DU Rest 1:1 Sport Dynamic prep Prayer stretch x 45 sec Russian baby maker x 45 sec Indian club circles x 20 reps Snatch doubles Up to 75% Snatch singles 80-85-88-90% If everything is feeling awesome? Go for a heavy single. 5 sets Tall jerks Work on speed and hold lock out for 3 seconds Jerk 3-3-2-2-2-1-1-1-1 1 & 1/4 HBBS 4 x 3 Moderate loading, positional…