Feb 22 2016
WOD NOTES: REBEL biathlon. Goal is unbroken reps. Keep the rowing intensity lower today to allow unbroken gymnastics reps. Make sure to rest enough between each movement to set yourself up for success. Fitness 30 minute AMRAP 500 m row 3 Horizontal Ring rows (UB) 5 strict push ups (UB) 10 perfect air squats If you have to break up the reps = 250 m ski penalty Performance 30 minute AMRAP 500 m row 5 strict pull ups (UB) 10 strict push ups (UB) 15 perfect air squats If you have to break up the reps = 250 m ski penalty Sport 30 minute AMRAP 500 m row 5 strict CTB pull ups (UB) 8 strict ring dips (UB) 10 alt pistols (UB) If you have to break up the reps = 250 m ski penalty
Feb 20 2016
WOD NOTES: Squat day!!!! Start your front squats @50% then add 5% to each set if your position remains solid. If you are doubtful of your true 1 RM then make sure to talk to your trainer before hand and discuss starting weight and how to complete the workout. Fitness and Performance Dynamic prep Banded perfect stretch x 30 sec Banded goblet squats x 6 reps Super nova pec opener x 30 sec 4 sets of 8 Front Squats Then… 4 sets of 8 Back Squats Sport Today we will perform a WL meet mock up. Planning your warmup, and deciding on your openers are key today. Good luck REBELS. WL Athletes 45 minutes 3 attempts Snatch 45 minutes 3 attempts C&J CF Athletes Go through a nice warm up with the 2 lifts and work up to opening weights. Then…complete this little burner 8 minute AMRAP 3-6-9-12-15-18 etc… Thrusters…
Feb 19 2016
WOD NOTES Some strength work and gymnastics strength training. Keep focused, and move with intention. All levels Dynamic prep x 2 sets Biceps opener x 5/5/5/5 Band chest stretch x 45 seconds Cat/Cow x 10 reps 4 sets Chinese DB Rows x 6-10 reps Hand over hand sled pull x 1 length (heavy ish) EMOM x 15 Minute 1 = Supinated grip pull ups x 3-8 Minute 2 = 30 DU Minute 3 = Strict knee raises x 5-8
Feb 18 2016
WOD NOTES: This is the third time in the past 6 weeks that we are visiting the DL and pushup combo. You should have a good understanding of your capacity at this point. If UB is possible? Then go for it? If you need to break up reps? Do so with a plan. Dead lift loading should increase as the reps go down….If position allows! Fitness Dynamic prep: Leg swings x 12 each Inch worm x 5 reps Band good mornings x 8 15 minutes Work on DL mechanics and prep 10-8-6-4-2 Dead lifts Push ups Rest 2 minutes between each piece Performance Dynamic prep: Leg swings x 12 each Inch worm x 5 reps Band good mornings x 8 15 minutes Work on DL mechanics and prep 10-8-6-4-2 Dead lifts 5-4-3-2-1 Strict HSPU Rest 2 minutes between each piece Sport Dynamic prep: 3 position biceps opening curls x 5/5/5…