June 23 2016
WOD NOTES We have a longer benchmark MetCon today. Make sure to break up your sets early to avoid failure. For the DB exercises make sure to use a loading that is challenging. Fitness 20 minute AMRAP 10 Strict DB shoulder press 15 Bent over DB Row 20 Reverse lunges Performance Strict Mary 20 minute AMRAP 5 Strict HSPU 10 Pistols 15 Strict Pull ups Sport Dynamic prep Prayer stretch x 45 sec Band front rack release x 45 sec Perfect stretch x 45 sec Power Snatch Work up to 65% Then 3 sets @70% Clean and Jerk Work up to 60% Then 3 sets @65% Jefferson curls x 3’s Partner pancakes x 45 sec Super nova roll pecs, triceps x 2 minutes each
June 22 2016
WOD NOTES Time to work those nagging weaknesses. Pick 2 movements and work a specific number of reps EMOM x 20 minutes. Fitness and Performance GOAT DAY
June 21 2016
WOD NOTES Front squats will be heavy but keep a solid front rack and vertical torso for all sets. Any deviation from this standard is too heavy. Keep the rowing SPM lower today and smooth, the goal is to get off the rower with enough energy to complete the wall balls UB. Good luck today REBELS. Fitness and Performance Dynamic prep Band front rack stretch x 45 sec Band chest stretch x 45 sec Boot straps x 6 reps 20 minutes Build up to a heavy 3 Front Squat For time 1000 m row 50 wall balls Performance goal is UB Sport Dynamic prep Partner chest opener x 45 seconds Band bully stretch x 45 seconds each Partner pancake stretch x 45 seconds Snatch 60-70% for doubles 75-80% for singles x 3 Snatch pull doubles 2 sets @95% 2 sets @100% HBBS triples 70% x 1 – 75% x 1…
June 20 2016
WOD NOTES Some lat activation and pulling strength. Choose loading that challenges the last few reps. Increasing loads over the four sets. For the gymnastics work – position is key!! Your trainer will hold you to the highest standard today and if your position fails, modification will be presented. Fitness 4 sets Bent over BB Row(supinated) x 8-10 Band pull downs x 10-12 Biceps curl x 8-10 EMOM x 9 minutes 3 sets Tuck balance x 20 sec 3 sets Tuck balance + leg extension x 4-6 reps 3 sets Hollow hold x 20 sec Cobra stretch between sets and as needed based on fatigue Performance and Sport 4 sets Bent over BB Row(supinated) x 8-10 Strict pull up x 3-6 Biceps curl x 8-10 EMOM x 9 minutes 3 sets Tuck balance (arms elevated) x 20 sec 3 sets Tuck balance + leg extension x 4-6 reps 3 sets…