July 7 2015
WOD NOTES: We continue to work on pulling strength. Maintain a focused effort on engaging all the necessary muscles. Your trainers are available to help you understand how to isolate and maintain controlled efforts. For the EMOM today you have a rep range for the pushups. The rep range is available to allow for perfect push ups on each set. Fitness 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) EMOM x 12 3-5 push ups 10 air squats Performance and Sport 3 sets: 1 a) Elbows out ring rows x 8-10 (3011) 1 b) 90/90 band external rotations x 8-10 (4020) 4 sets: 2 a) Scapular pulls x 10-15 second hold 2 b) Arched front levers…
July 6 2015
WOD NOTES: Some odd object training today. The sand bag get up is a tricky little movement. We will be running the clock today, to maintain a sense of urgency, but the time really is irrelevant. Quality and controlled movement is essential today. Be deliberate with your positions and movements. Loading should be appropriately heavy to stimulate a challenge while maintaining proper form. All levels 10-15 minutes Working the TGU technique 5 Rounds: 1 Sand bag get up 20 lunges w/bag 10 Burpees over bag *substitutions for bag = single DB and single arm waiter lunges 😉
July 4 2015
WOD NOTES: How efficient is your rowing and skipping? This WOD will definitely test your abilities. Maintaining efficiency in both movements, keeping calm, focused and fluid breathing will be essential to perform at your peak here. All levels 10 minutes: Skipping/Rowing drills and skills Teams of 2, Both working at the same time 12 sets alternating for time (6 sets per person) 250 m row 25 DU or 50 SU 15 minutes: Rolling calves, glutes, upper back then….ice bath 🙂
July 3 2015
WOD NOTES: This is the start of our pull up programming and progressions. The goal here is to develop a strong strict pullup. Our gym is focused on developing the strict movements first before adding any form of kip. This focus will require time and commitment to develop proper strength and mechanics. Good luck and enjoy the process. The KB reps during today’s AMRAP will be (x2) meaning twice as many swings as burpees. Fitness Australian pull ups 5-5-5-5-5 + Pull to stand 2-2-2-1-1 Rest 90 seconds between sets 7 minute AMRAP: 2-4-6-8-10-12 etc… Heavy Russian Swings (x 2) Burpees Performance and Sport E2MO2M x 6 Build up to 1 RM OHS Score = all sets added up together Rest 3 minutes 7 minute AMRAP 2-4-6-8-10-12 etc… Squat cleans Burpee over bar Sport = 135/95 Performance 95/65