Category Archives: WOD

WOD NOTES: Yup, that’s right, another squat day. Building up to some heavier loading. Your body should be starting to adapt to the increased weight. Fitness 5 sets: Banded goblet squats x 5-8 reps Working on position and depth 4 sets NFT: DB Push press x 10 Ring rows x 12 Active bar hang x 15 seconds 5 sets AFAP 10 Hollow rocks 10 Superman Performance Back Squat 5 x 2 @85% Strict press 5 x 3 AFAP: 50 Hollow rocks 50 Superman Sport Back Squat 5 x 2 @85% BTN Push press 5 x 3 Halting Snatch Grip DL 4 x 3 @110% 3 x 12 GHD hip extensions 3 sets Strict deficit HSPU x ME 2 x 3 HSPU Negatives

WOD NOTES: This will be a test of your endurance. Fitness and Performance Teams of 2, alternating every 400 m 6000 m row During your “rest” perform 10 Burpees Sport Rest day

WOD NOTES: Time to work on some isolation exercises. Maintain your focus on each muscle group while training. Fitness and Performance Front Squat 5 x 2 @70% Bent over barbell row (supinated) 4 x 8-10 Waiter walking lunges 3 x 20 steps Prone DB reverse fly’s 3 x 12 Sport Snatch 3 x 2 @65-75%, 4 x 1 @80% C&J 5 x 2 @65-80% Front Squat 5 x 2 @70% 3 – 5 sets (for quality) 10 box jumps 30/24 25 Hollow rocks Rest as needed between sets When technique or form breaks down you’ve had enough.

WOD NOTES: Some technique practice with the power clean followed by a quick burner. Fitness 15 minutes: Power clean technique practice For time 800 m run 50 wall balls 20/14 30 heavy KB Swings Performance 15 minutes: Work up to slightly above the power clean loading in WOD Then… Practice some BB cycling (grip, stance, T&G, drop?) For time 800 m run 50 wall balls 20/14 15 Power cleans 115/75 Sport 15 minutes: Work up to slightly above the power clean loading in WOD Then… Practice some BB cycling (grip, stance, T&G, drop?) For time 800 m run 50 Wall balls 20/14 15 Power cleans 135/95