Jan 30 2015
Fitness and Performance 20 RFT: 5 push ups 5 pull ups 5 air squats Sport PART ONE: ROW’D ROYALTY WOD #4 1500m Row Immediately followed by: 6000 m Row Score each piece separately. PART TWO: 10 minutes: Kipping practice Progressions will be discussed based on current high volume abilities 5 minutes: DU tempo practice Goal is to find a fast pace = 50 UB in 30 seconds & Calm pace = recovery speed E2Mo2M x 6 20 DU + 1 Full Snatch Start @65% and add 5% each set
Jan 29 2015
Fitness 4 sets: RDL x 5-8 reps Bridge hip press w/sand bag x 6 Scapular push ups x 6-8 Rest 45-60 seconds between each 7 minute AMRAP 500 m row (buy in) Then… 100 m Farmer carry 25 step ups Performance 4 sets: RDL x 5-8 reps Wall climb x 1-3 HS Scapular activation x 6-8 Rest 45-60 seconds between each 7 minute AMRAP 500 m row (buy in) Then… 100 m Farmer carry 24/20 25 box jumps 24/20 Sport Rest Day
Jan 28 2015
Fitness 5 Rounds for times: 10 Burpees 15 Wall balls 20 DU Rest 1:1 Goal is to go unbroken if possible Performance and Sport 5 Rounds for times: 10 Burpees over bar 8 Hang power cleans 6 Front Squats 4 STOH Rest 1:1 Sport bar weight = 135/95 Performance bar weight = 95/65 Goal is to work at near maximal effort for each set
Jan 27 2015
Fitness and Performance 10 minutes: Review and set up pull up progressions Shoulder & Pec prep for bench press 5 sets of complex: 5-8 bench press + max reps pull ups (based on your progression) Rest 2-3 minutes between sets Sport 2000 m row every 250 m = 1 round of “Cindy” or “Mary”