Feb 08 2016
WOD NOTES: Today’s team workout will consist of body weight movements and rowing. Athlete one is rowing while athlete two is performing the body weight movements. The reps can be divided any way the team decides. If the body weight movements are completed before the time then both athletes will alternate on the rower for max meters. Dynamic prep 2-3 sets based on individual needs Band perfect stretch x 30 sec each Indian club circles x 12’s Russian baby makers x 6 Pulling “Angie” Apart 20 minute AMMAP Teams of 2, 100 Pull ups 100 Push ups 100 Sit ups 100 Air Squats
Feb 06 2016
WOD NOTES: Complete each 5 minute piece with high intensity today. Fitness and Performance Dynamic prep 2 sets Indian club circles x 10 each Prone W-T-Y’s x 18 reps Toe reach series x 6’s 5 minute AMRAP 15 KB Swings 10 Burpee box jumps Rest 5 minutes 5 minute AMRAP 30 DU 15 Wall balls Rest 5 minutes 5 minute AMRAP Rowing for calories Sport Dynamic prep 2 sets Indian club circles x 10 each Prone W-T-Y’s x 18 reps Toe reach series x 6’s 30 minutes Snatch – Heavy single 30 minutes Clean and Jerk – Heavy single WL – Athletes 30 minutes HBBS – Heavy single CF – Athletes For time: 1000 m row 40 HSPU* 20 CTB Rest 3 minutes 5 minute AMRAP 15 T2B 30 DU *Sub push press 95/65
Feb 05 2016
WOD NOTES: Some strict strength work today. Maintain the mind body connection while performing each rep today. Gaining strength and adding muscle mass are essential for long term health. Not to mention that looking good naked is always a good bonus 😉 Fitness and Performance Dynamic Prep: 1-3 sets based on individual needs Supernova hamstring floss x 10 pulses Banded Good morning x 10 reps Quadruped Open book x 6 reps 4 sets 8 Dead lifts @50-70% 3112 4 sets Chinese DB Rows x 8-12 reps Ring Scapular contractions x 8-10 reps Strict hanging knee raises x 6-10 reps Rest 60 seconds between movements WL Athletes Dynamic Prep: 1-3 sets based on individual needs Supernova hamstring floss x 10 pulses Banded Good morning x 10 reps Quadruped Open book x 6 reps Clean grip Dead lift 5 x 3 @90-110% 4 sets Chinese DB Rows x 8-12 reps Hinge rows…
Feb 04 2016
WOD NOTES: Strict gymnastics work today. Be sure to rest the appropriate duration between sets. The goal is to make each movement perfect, not to race the reps. The appropriate tempo will be be discussed for each movement before starting. Building foundational movements require time and practice. Fitness and Performance Dynamic Prep: 2-3 sets based on individual needs Band assisted perfect stretch x 30 sec each Super nova pec release x 45 sec each Boot Straps x 3 reps 5 sets: 3 – 5 pull ups Rest 6o seconds between efforts 5 sets: 6 – 10 push ups Rest 6o seconds between efforts 5 sets: 10 – 15 Hollow rocks Rest 60 seconds between efforts 5 sets: 15 – 20 Air squats Rest 60 seconds between efforts Sport Dynamic Prep: 2-3 sets based on individual needs Band assisted perfect stretch x 30 sec each Super nova pec release x 45…