March 11 2016
WOD NOTES: How stable are you? Well, let’s find out with this one! Some strict gymnastics work mixed with kettle bell work. For our Performance group add load on both movements, working up to a heavy set. Fitness 15 minutes: TGU technique work 5 sets 1 TGU each side 10 Australian Pull ups Rest 2 minutes Performance 15 minutes: TGU technique work NFT 5 TGU each 5 Strict pull ups 4 TGU each 4 Strict pullups 3 TGU each 3 Strict pullups 2 TGU each 2 Strict pull ups 1 TGU each 1 Strict pull up Sport Well? You either have bar MU or you don’t? Let’s play around with some technique today…
March 10 2016
WOD NOTES: This weeks kettle bell and movement based training session. This will test your mobility and stability. Fitness Dynamic prep Toe reach series Bird dogs x 6 Band pull aparts x 12 5 minutes Review and prep movements for the workout EMOM x 24 Minute one = single arm KB swing x 20 reps Minute two = Assisted Cossack x 6 Minute three = KB bottoms up, two hand press x 10 Minute four =Hollow hold x 20 sec Performance Dynamic prep Toe reach series Bird dogs x 6 Band pull aparts x 12 5 minutes Review and prep movements for the workout EMOM x 24 Minute one = single arm KB swing x 20 reps Minute two = Shin box x 6 reps Minute three = KB snatch x 10 each Minute four = Hollow rock x 15 reps Sport Dynamic prep Band front rack release x 30…
March 09 2016
WOD NOTES SKWAT day. Positional RM? What? Some days the bar feels light and other days it feels heavy as hell! Work up to a load that is challenging while you maintain perfect posture. All Levels Dynamic prep Band perfect stretch x 30 sec Mace 360’s x 5 each Band goblet squat x 6 20 minutes Work up to today’s positional 3 RM Back Squat 4 sets DB Walking lunges x 20 steps Russian twist x 20 Rest 3 minutes between sets
March 08 2016
WOD NOTES Tuesday chipper. This is an AMRAP so….? If you complete the rowing piece start back at the skipping and continue up the ladder until the time cap. Fitness 5 minute Engine warm up of your choice Dynamic prep Boot straps x 6 reps Toe reach series x 6’s Shoulder circles x 6’s 3 sets for prep: 3 burpees 6 Air squats 9 KB Swings 24 SU 12 minute AMRAP 100 SU 20 Burpees 30 KB Swings 40 Wall balls 50 Calorie Row Performance 5 minute Engine warm up of your choice Dynamic prep Boot straps x 6 reps Toe reach series x 6’s Shoulder circles x 6’s 3 sets for prep: 3 burpees 6 Air squats 9 KB Swings 24 DU 12 minute AMRAP 50 DU 20 Burpees 30 KB Swings 24/16 40 Wall balls 20/14 50 Calorie Row Sport Dynamic prep Front rack stretch with bar x…