Category Archives: WOD

WOD NOTES Active recovery day All levels 3 sets Jefferson curl x 2 minutes Splits x 2 minutes Indian club circles x 20 each 20 minute clock 400 m row @20 SPM Scapular push ups x 8 reps Cossack squats x 12 reps Dragon fly (negatives) x 3 Kettle bell practice (swing, snatch, clean, jerk) x 2 minutes  

WOD NOTES: This squat session will be focused entirely on position. Take time with your setup and execute every rep with perfection. Then a simple goat session. Fitness and Performance Back Squats 4 x 3 @70% 20 minute “Goat session” Sport 30 minutes Build up to 1 RM Snatch Then… 3 attempts @PR 30 minutes Build up to 1 RM C&J Then… 3 attempts @PR

WOD NOTES: Straight forward intervals. Fitness and Performance 4 sets for times 400 m row 25 DU 20 KB Swings 15 Air squats Rest 1:1  

WOD NOTES: This will be a challenging workout. Pushing and pulling max reps will challenge your muscular endurance. The bench press loading will be discussed with your trainer, although the loading will remain the same for all 5 sets. This should be performed as a complex, moving from the bench directly into the pullups then resting as needed. Fitness  5 sets for reps Bench press x max reps @80% Assisted pull ups x max reps Rest as needed (3-5 minutes) Performance “Lynne” 5 sets for reps Bench press x max reps @BW Pull ups x max reps Rest as needed (3-5 minutes) Sport 30 minutes Snatch Work up to 65% Working speed and position 30 minutes Clean and Jerk Work up to 65% Working speed and position HBBS 5 x 2 @80%