May 2 2016
MAY NOTES As we get into the nicer, warmer and longer sunny days …. Most outdoor enthusiasts spend a bit more time with their outdoor cardio machines. The May programming will be biased towards strength and skill to help balance out your training week. Yes there is still cardio and yes there will be conditioning but it will take a back seat for the next few months. WOD NOTES Today we are testing two strength components from our levels sheets. Make sure to check off your sheets after completing today’s workout. And remember that each lift is positional based to pass our requirements. Fitness Level Testing A) 20 minutes Work up to 8 RM Strict Press B) 20 minutes Build up to 3 RM Back Squat Performance Level Testing A) 20 minutes Work up to 3 RM Strict Press B) 20 minutes Build up to 3 RM Back Squat Sport…
April 30 2016
WOD NOTES Quad burner…. Fitness and Performance For time: 50-40-30-20-10 Wall balls 20/14 Rowing Calories Sport Segment Snatch @knee + OHS 1+1 AHAP Then… 2 back off sets @90-85% Segment Clean @knee + Jerk drive + Jerk 1+3+1 AHAP Then…. 2 back off sets @90-85% Front Squats Build up to 3 RM Then…. 2 back off sets @95-90%
April 29 2016
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 + Sled push x 2 lengths* *increasing load on sled 8 minute AMRAP 10 KB Swings Right arm farmer carry 100′ 12 V sits 10 KB Swings Left arm farmer carry 100′ 12 V sits Performance and Sport Clean + Hang clean 1-1-1-1-1 Running box jump 1-1-1-1-1 8 minute AMRAP 5 Sand bag Clean and jerks 100/80 Sled push x 2 lengths 150/100
April 28 2016
WOD NOTES Rowing practice today. Increasing intensity as the pieces decrease. Fitness 80 Cal Row @22-24 60 Cal Row @24-28 40 Cal Row @26-30 20 Cal Row @ME Rest 1:1 Performance 100 Cal Row @22-24 75 Cal Row @24-28 50 Cal Row @26-30 25 Cal Row @ME Rest 1:1 Sport Dynamic prep Mace 360’s x 6 each Band pull aparts x 12 Chest opener x 45 sec Empty bar Push press + Split Jerk + 3 Strict press (in split stance) Jerk Balance 3 x 3 20 minutes work up to 1 RM Split Jerk HBBS 5 RM (with 3 sec pause at bottom) 4 sets GHD hip extensions x 12 Landmine BB Row x 12 DB Oblique crunch x 15 each