Dec 9 2015
WOD NOTES: The goal is to complete as many push ups as possible. Maintaining a lower stroke rate during the row will be essential for a good score. Fitness 10 minutes: Warm up the Dead lift and plan working weight 5 sets x 3 minute clock 400 m row Dead lifts @80% x 3 AMRAP Push ups Rest 3 minutes Performance 10 minutes: Warm up the Dead lift and plan working weight 5 sets x 3 minute clock 400 m row 3 Dead lifts @225/155 AMRAP HSPU Rest 3 minutes Sport Active recovery day
Dec 8 2015
WOD NOTES: Hypertrophy training today. Make sure to use the appropriate loading. Fitness and Performance Back Squats 4 x 8-10 reps 4 sets NFT: Bend over DB lateral raises x 8-12 Band triceps push downs x 12-15 Bulgarian split squat x 6-8 each Sport 5 sets Pause Snatch + pause hang snatch 3 seconds at the knee 5 sets 1 BTN Split Jerk + 1 Squat Jerk + 1 OHS maintaining your jerk grip Gymnastics tester: 2:00 min max CTB 1:00 min rest 2:00 min max T2B 1:00 min rest 2:00 min max HSPU
Dec 7 2015
WOD NOTES: This will be a test of your pacing strategy. We tested the 2K last week and you should have a good understanding of the effort required. Plan your 2 K pace ahead of time and build intensity every 500m. Your race pace will be discussed with your trainer. This workout will be run in heats today. All levels Start the clock: 500 m ski 30 Burpees Record time to complete Then at 5 minutes on the clock For time: 2000 m row
Dec 5 2015
WOD NOTES: Team WOD today. Complete movements in any order or pattern you decide. Goal is max points. Everyone working at the same time. Pay attention today, random tasks will be required throughout the WOD. Fitness and Performance Teams of 3, “Pick your path” 30 minute AMRAP 200 sit ups (1/2 point) 200 KB Swings 24/16 (1 point) 200 Wall balls 20/14 (2 points) 200 push ups (1 point) 200 calorie row (1 point) 200 DU (1/2 point) Sport Snatch waves 75-80-85% 80-85-90% 85-90-95% BTN Block Jerks Work up to heavy single HBBS Work up to 4 RM