Sept 19 2015
WOD NOTES: Our first REBEL member team WOD. Jo-Jo is always up for some fun team training and this should be a great one. Fitness and Performance “Jo-Jo” Teams of 2, alternating 200 DU 800 m run (400 each) 100 KB Swings (partner bar hang) 800 m run (400 each) 50 Push ups (partner hold plank) 800 m run (400 each) 100 Sit ups med ball pass 800 m run (400 each) 200 Air Squats Sport 15 minutes Work up to 1 RM Clean Block Jerks 3-3-3-3-3 Deficit Snatch grip Dead lifts 5 x 3 @90-110% 4 sets of complex One arm DB Row x 8-12 + Banded Rhomboid Row x 12 + Straight arm pull downs x 10 3 sets: 20 Pistols Rest 1:1
Sept 18 2015
WOD NOTES: Kettle bell circuits today. Lower intensity and higher skill development. Take your time and pay close attention to the quality of movement. Fitness 5 sets of KB circuit: 5 x 2 arm swing 5 x 1 arm swing 5 x clean 5 x jerk Perform all movements on one side, then repeat on the other side. Loading is relative to your ability to maintain form. Rest as needed between sets. Performance 5 sets of KB circuit: 5 x 1 arm swing 5 x clean 5 x jerk 5 x 1/2 snatch Perform all movements on one side, then repeat on the other side. Loading is relative to your ability to maintain form. Rest as needed between sets. Sport 3 sets of KB circuit: 5 x 1 arm swing 5 x clean 5 x jerk 5 x snatch then… 3 sets with double KB’s Repeat the same circuit Perform…
Sept 17 2015
WOD NOTES: The back squats are starting to get heavy. Make sure to take enough rest between sets. The AMRAP will be a test of your ability to perform DU under fatigue. Proper breathing patterns will be essential to maintain a relaxed state during such a high skill test. Fitness Wall Squats 3 sets x 5 reps Bulgarian split squats 4 sets x 8-10 each Scapular pull ups in hollow 3 sets x 6-10 reps 10 minute AMRAP 1 Burpee + 20 SU 2 Burpee + 40 SU 3 Burpee + 60 SU and so on…. Performance Back Squat 5 x 1 @90% 10 minute AMRAP 1 Burpee + 10 DU 2 Burpee + 20 DU 3 Burpee + 30 DU and so on…. Sport C&J waves x 2 75% x 3, 80% x 2, 85% x 2, 90% x 1 HBBS 5 x 1 @90% 3 sets: Hollow Rock…
Sept 16 2015
WOD NOTES: This will be a test of your pacing and ability to perform UB reps. Each set will increase in reps until the clock wins. If you can’t beat the clock? Start back at 10 reps. Fitness and Performance EMOM x 5 Odds = 10 Calorie Row* Evens = 10 Wall Balls* Add 2 cals/reps on each set Rest 5 minutes Then EMOM x 5 Odds = 10 KB Swings* Evens = 10 Step ups * Add 2 reps each set Sport Rest Day