Oct 15 2015
WOD NOTES: Mixed modality intervals today. This should feel like a sprint each set. Mixed sets mean that the order will change each set the circuit is performed. Set one is the order as written. Set two is Row, Step up then KB. Set three is Step up, KB then Row And so on… Fitness 6 mixed sets for times: 20 KB swings 15 Calorie Row 10 Step ups Rest 1:1 Performance 6 mixed sets for times: 20 KB Swings 32/24 15 Calorie Row 10 Box jumps Rest 1:1 Sport Snatch 3 x 1 @70% (3 seconds in bottom) Front Squats 3 x 3 @70% (3 seconds in bottom) Split Jerk 3 x 1 @70% (3 seconds in support) For reps 2 minutes max Assault bike calories 1 minute hollow rocks 1 minute rest 2 minutes max Assault bike calories 1 minute hollow rocks 1 minute rest 2 minutes max…
Oct 14 2015
WOD NOTES: Some serious core training today. Stability is the name of the game. Fitness 15 minutes Work up to heavy 5 Dead lift 3 sets 4 minute clock 500 m row 10 Dead lifts @65% of today’s # AMRAP Hollow rocks Rest 2 minutes Performance 15 minutes Work up to heavy 5 Dead lift 3 sets 4 minute clock 500 m row 10 Dead lifts @185/135 AMRAP T2B Rest 2 minutes Sport Rest day
Oct 13 2015
WOD NOTES: Today’s gymnastics circuit should be performed with the most strict technique as possible and at a difficulty based on your individual progression. Fitness Back Squats 4 x 5-8 reps 10 minute AMRAP 5 pushups 10 ring rows (elbows out) 15 air squats 50 SU Performance Back Squats 4 x 3 @80% 10 minute AMRAP 5 strict pull ups 10 push ups 15 air squats 20 DU Sport Snatch 5 x 2 @65-80% C&J 5 x 2 + 1 @65-80% HBBS 5 x 3 @80% HSPU tester: Max UB Reps Rest 60 seconds Then… Every 30 seconds complete 2 or 3 reps, until 30/25 total reps is completed Go with strict HSPU as long as possible.
Oct 12 2015
WOD NOTES: Let’s geat sweaty today…then enjoy some Turkey and pie. Team effort today, divide the work as needed. A little idea on how to break up 100 reps with a partner: 20 each + 15 each + 10 each + 5 each = 100 All Levels “Turkey 500” For time: 100 calorie Row 100 Hollow Rocks 100 calorie Ski 100 KB Swings 100 calorie Assault bike Sport 15 minutes Work up to your opening Snatch Then… 3 attempts at opener 15 minutes Work up to your opening C&J Then… 3 attempts at opener Finish off the training session with a solid plan of your opening attempts.