April 18 2016
WOD NOTES Longer intervals today Intensity is based on your individual training needs. If you are full of power & speed then the goal is smooth, efficient and consistent efforts at 70-85%. If you are the go for days aerobic engine the goal is maintaining a higher output. Good luck and train with intention. Fitness and Performance Every 8 minutes x 4 sets 1000 m row or 800 m run Sport Every 8 minutes start Rd one: 400 m run 15 CTB Rd two: 400 m run 12 Ring MU Rd three: 400 m run 9 Bar MU Rd four: 400 m run 6 Rope climbs
April 16 2016
WOD NOTES Team effort today. Both athletes will be working at the same time, but cannot switch unless the required task is completed. Both athletes will complete 4 full sets. Fitness and Performance Teams of 2, Both working at the same time 4 sets 500 m row 30 ab mat sit ups + 20 DU or 15 T2B + 20 DU Sport 30 minutes Work up to heavy Snatch 30 minutes Work up to heavy C&J For time 20 Burpees over bar 15 Power Snatch 115/8530 Calorie Row 15 Power Snatch 115/85 20 Burpee over bar
April 15 2016
WOD NOTES Tempo Squats and some gymnastics strength work. Fitness Back Squats 8-8-8-8 (5 seconds lower & no bounce) 3-5 sets NFT Chinese DB Row x 8-12 Ring push ups x 6-10 Hollow hold x 20 sec Rest as needed between sets Performance Back Squats 8-8-8-8 (5 seconds lower & no bounce) 3-5 sets NFT Chinese DB Row x 8-12 Strict ring dips x 5-8 Dragon Fly x 3 negatives Rest as needed between sets Sport 20 minutes Front Squat Heavy single 3-5 sets NFT Pendlay Row x 5-8 1 MU + 3 Strict Dips Dragon Fly x 3 negatives Rest as needed between sets
April 14 2016
WOD NOTES Today is broken up into two very different intensity pieces. Part one is low intensity and quality movement patterns. The gym will be divided into two groups, 1) kettle bell group 2) animal movement group The workout will be performed together alternating after one minute then everyone rests on the third minute. Part two is high intensity and push hard on each interval. Transitions are important here and we will practice before the workout starts. Fitness and Performance Dynamic prep Band good mornings x 12 Band pec opener x 60 sec Perfect stretch x 45 sec each 5 minutes Review and practice the KB movements “Juggling animal crackers” 2 sets 60 sec Kettle bell swings 60 sec Bear crawl 60 sec Rest 60 sec Single arm kettle bell swing or snatch 60 sec Frogger 60 sec Rest —-Rest 5 minutes—- Teams of 2, 10 minutes max meters on…