March 30 2016
WOD NOTES: Simple straight forward “grunt work” Push hard today. Fitness and Performance Dynamic prep Band frogger pulses x 10 reps Band hip thrust x 10 reps 3 position calf raises x 6’s 5-8 minutes Empty sled sprints Shuttle runs 4 sets 1 minute Max Calories Assault Bike 2 minutes Rest 1 minute Max Meters Sled Push @200/150 2 minutes Rest
March 29 2016
WOD NOTES Intervals session. Fitness and Performance 6000 m row with a partner Alternating as needed Sport Dynamic prep Band frogger pulses x 10 Mace 360’s x 6’s Single arm/single leg KB DL x 12 Triceps opener x 5/5/5/5 4 sets Segment Snatch (3 sec pause at knee) Front Squats Work up to heavy triple (5 seconds eccentric – no bounce) 15 minutes Work up to heavy BTN jerk single 8 minute AMRAP 200 feet OH sand bag carry 200 feet sled drag 200/150
March 28 2016
WOD NOTES Race the clock day. If you complete the reps before 5 minutes use the time for rest. If you cannot complete the reps in time? Then record the total number completed for future efforts. Fitness Dynamic prep Boot straps x 6 Indian club circles x 12’s Scapular push ups x 12 With a running clock 0-5:00 = 1000 m row 5:01 – 10:00 = 30 Strict Pull ups 10:01 – 15:00 = 50 Push ups 15:01 – 20:00 = 100 Air Squats 20:01 – to finish = 800 m run or 1 mile Assault Sport 6 sets Deficit Snatch triples Block Jerks 3-3-2-2-1-1-1 100 calorie Assault bike @65%
March 26 2016
WOD NOTES Today’s interval work will test your DU skills. The number of DU’s will be varied based on your individual ability. Fitness and Performance EMOM x 9 1 = 30 sec DU practice 2 = 12 hollow rocks 3 = 15 air squats Every 4 minutes x 5 sets 2o Wall balls 30 DU Rest with time remaining Sport 5 minutes Assault bike engine warm up 2 sets Primal Pass Thru x 6 Prayer stretch x 45 seconds Toe reach series x 6’s 2-3 small sets of: Thrusters & Burpees Practice pacing, breathing and tempo 16.5 WL Athletes Snatch Waves 70-75-80% Triples 75-80-85% Doubles 80-85-90% Singles Clean grip Dead lifts 3-3-3-3-3 HBBS Work up to heavy 4 RM