Jan 29 2016
WOD NOTES: A straight forward strength day. The squats will be performed with a specific tempo. If this tempo cannot be maintained = the load is too heavy for you. All Levels Dynamic prep: 2 sets Band hip flexor release x 60 sec each Goblet squats x 10 reps Indian club circles x 10 each arm 20 minutes Find 8 RM Back Squat (31X2) 4 sets Bulgarian split squats x 8 each Bat wing DB Row x 6 (hold for 5) Hanging knee raises x 10 or Tuck to lower x 6 (4 sec negative)
Jan 28 2016
WOD NOTES: Some straight forward “grunt work” today. Between sets while resting make sure to keep moving and stay limber. Fitness and Performance Dynamic prep: 2 sets Partner shoulder opener x 30 seconds Cossack squats x 10 reps Seal walk x 10 – 15 steps 5 sets 3 minute clock 400 m row 30 DU AMRAP Burpees Rest 3 minutes Sport Dynamic prep 2-3 sets Partner shoulder opener x 30 seconds Triceps smash x 30 seconds each Prayer stretch x 30 seconds 5 x 3 Jerk drive 70-85% Split Jerks 80-85-90% x 3 waves 20 minutes HBBS Work up to a heavy single 12 minute AMRAP 60 calorie row 50 wall balls 20/14 40 T2B 30 Pistols 20 MU
Jan 27 2016
WOD NOTES: Some strict gymnastics work and kettle bell practice. Followed by a quick burner. Fitness and Performance Dynamic prep: 2-3 sets Indian club circles x 10 each “The perfect” air squat x 10 reps Scapular push ups x 6 reps 4 sets Pull ups negatives x 3-5 reps KB Clean and press 1+5 each arm Hollow hold x 20-30 seconds Rest 60-90 seconds between exercises 8 minute AMRAP 20 wall balls 30 kb swings 50 DU
Jan 26 2016
WOD NOTES: We will run the clock today to monitor rest phases. Today is push/pull strength focused. Fitness and Performance Row warm up: 1000 m – every 250 m increase SPM -18-20-22-24 Dynamic prep 2-3 sets Leg swings F/B/L/R x 12 Bird dogs x 12 Band good mornings x 12 Push/Pull 10 Dead lifts @50% 10 Push ups Rest 3 minutes 8 Dead lifts @60% 15 Push ups Rest 3 minutes 8 Dead lifts @65% 20 Push ups Rest 3 minutes 5 Dead lifts @70% 25 Push ups Rest 3 minutes 5 Dead lifts @75% 30 Push ups Sport Snatch 80-85-90% x 3 waves 20 minutes Build up to 1 RM Dead-stop Front Squat 10 minutes Assisted MU practice to be discussed in class with each individual 12 minute AMRAP 30 DL @135/95 20 burpee over bar 20 DL @225/155 20 burpee over bar 10 DL @275/185 20burpee over bar…