July 30 2015
WOD NOTES: The goal is to move through each movement with the very best mechanics possible. Your trainer will help you with each new movement along the way if you’re having challenges. Virtuosity is the name of the game!!!! Fitness “Mile of perfection” With a dowel or sand dowel or empty bar NFT 25 Front Squats 25 Strict press 400 m jog 25 Push press 25 OHS 400 m jog 25 Hang power cleans 25 Thrusters 400 m jog 25 Hang power snatch 25 Split jerks 400 m jog Performance and Sport “Bear Complex”
July 29 2015
WOD NOTES: We continue to work the pull up strength and mechanics. All this practice is really starting to dial in your shoulder stability and position. Everyone’s posture is looking great, keep walking tall and proud…you REBELS! Fitness and Performance 4 sets: 1 a) Bent over barbell rows 10-12 reps (21×2) 1 b) straight arm band pull downs x 8-10 reps (4010) 3 sets: 2 a) Elbows out ring rows x 8-10 (3011) 2 b) 90/90 band external rotations x 8-10 (4020) 3 RFT 25 Wall balls 20/14 250 m run Sport Rest Day
July 28 2015
WOD NOTES: Although this seems simple at first. This is a tricky long workout. With a 1:1 work to rest ratio we expect to see some serious effort on the rowers today. Fitness and Performance x 2 sets for reps 1 minute AMRAP KB Swings 1 minute Rest 1 minute AMRAP Rowing cals 1 minute Rest 1 minute AMRAP Burpees 1 minute Rest 1 minute AMRAP Rowing cals 1 minute Rest 1 minute AMRAP DU 1 minute Rest 1 minute AMRAP Rowing cals 1 minute Rest Sport x 3 sets for reps 1 minute AMRAP KB Snatch 24/16 1 minute Rest 1 minute AMRAP Ski cals 1 minute Rest 1 minute AMRAP KB jerk 24/16 1 minute Rest 1 minute AMRAP Airdyne cals 1 minute Rest
July 27 2015
WOD NOTES: Today we’re testing some of our level requirements. Each pressing portion has a 7 minute time component. If you perform the required loading goals before the time cap? Rest before moving on to the next piece. The gymnastics testing will be divided into heats and each person will have an observer to ensure that all movement standards are maintained throughout the circuit. The goal is tight, quality movement patterns. If you have already passed the gymnastics testing previously? 2 options available: 1- test up to the next level or 2- scaled up version built by your trainer Good luck today. All Levels 7 minutes to establish: 8 RM Strict press Then… 7 minutes to establish 3 RM Strict press Then… 7 minutes to establish 3 RM Push press Fitness 5 Rounds NFT 5 pronated ring rows 1 Strict push up 6 Sit ups 10 seconds hollow hold Performance…