June 18 2016
WOD NOTES Some snatch position work followed by a mirror interval. The goal of 3 position snatch today is to reinforce proper positions and timing of the “pull”. Fitness and Performance Every 3 minutes x 5 sets 3 position Snatch High hang + above the knee + Floor 500 m row 15 KB swings 30 DU Rest 4 minutes 30 DU 15 KB swings 500 m row Sport Band reverse fly + external rotation x 8 each Wall clock x 6 reps Russian baby maker x 6 reps Empty bar warmup Muscle + power + snatch + snatch balance Every 2 minutes x 7 sets 3 position Snatch High hang + above the knee + Floor Start @50% and move up with no misses 5 sets Clean + push press + jerk Front Squats 5-3-1-3-5
June 17 2016
WOD NOTES Scores will be calories + reps. Fitness 3 sets 30 seconds Row 30 seconds Hollow rocks 60 seconds Rest 3 sets 30 seconds Ski 30 seconds Push ups 60 seconds Rest 3 sets 30 seconds Assault bike 30 seconds Wall balls 60 seconds Rest Performance 3 sets 30 seconds Row 30 seconds T2B 60 seconds Rest 3 sets 30 seconds Ski 30 seconds HSPU (strict) 60 seconds Rest 3 sets 30 seconds Assault bike 30 seconds Wall balls 20/14 60 seconds Rest Sport Light Snatch and C&J practice work on your mental preparation And plan for tomorrow’s max out session
June 16 2016
WOD NOTES Working on strengthening our lats. Followed by a cardio step-down workout with a buddy: One person is on the rower and one person is on the ski erg. Alternating according to clock. The only rest is during the transition. If you are solo on this one? Just double your score. If we have a larger class? Then half the class will perform the cardio first the other half will perform the strength first. Fitness 4 sets Landmine row x 10 each Seated DB lateral raises x 12 Biceps curl x 10 Teams of 2, for max meters 5 minutes ski or row 4 minutes ski or row 3 minutes ski or row 2 minutes ski or row 1 minute ski or row Performance Strict weighted pull ups 4 x 3 Rest enough between sets to add load each time Increase over 2 weeks ago Teams of 2, for…
June 15 2016
WOD NOTES Today’s workout will test your power and endurance. Row hard and keep it efficient, this is not a max effort. Record your average SPM so we can evaluate your efficiency. You will have 2 scores: example 1:35 @28 SPM / 85 reps @16kg Fitness Row warmup 1000m Every 250m increase your SPM 20/22/24/26+ 10 minutes Kettle bell technique work lead by your trainer Start the clock 500 m row At 5 minutes on the clock Start 5 minute AMRAP KB Snatches Performance Row warmup 1000m Every 250m increase your SPM 20/22/24/26+ 10 minutes Kettle bell technique work lead by your trainer Start the clock 500 m row At 5 minutes on the clock Start 5 minute AMRAP KB Snatches 20/16