Nov 8 2014
Fitness and Performance Teams of 2, Alternating as needed 100 KB swings 400 m run together 100 STOH 75/55 400 m run together 100 wall balls 20/14 400 m run together 100 Burpees Sport EMOM 2 sets HBBS x 1 @70% 2 sets HBBS x 1 @80% 2 sets HBBS x 1 @90% Rest 5 minutes For time 5-4-3-2-1 Bar MU Squat cleans 155/105 Box jump 40″/30″ Rest 5 minutes 5 RFT: 10 CTB Pullups 15 Wall balls 20/14 20 KB 32/24 Unbroken reps is the goal here
Nov 7 2014
Fitness and Performance Push press 3-3-3-3-3 Rest 5 minutes 15 minute AMRAP 1000 m row then… 5 Burpees 10 Horizontal Ring rows 20 Mt. Climbers Sport C&J 3 sets x 2 @80% Rest 5 minutes 15 minutes to complete ladder 10 snatch @75/55 8 snatch @95/65 6 snatch @115/75 4 snatch @135/85 2 snatch @155/95 With time remaining build 1 RM Compare to Feb.08.2014
How many days should I workout?
Well this answer is different for everyone. One size does not fit all on this subject. The first thing is to clearly identify your goals and structure your training specific to said goals. If your goal is to maintain health and function? A lower volume program is perfect. But, if you are looking to dramatically change body composition, add more advanced skills to your tool bag, or developing some serious strength gains the volume will most definitely need to increase. Here is some great information from Beyond The WhiteBoard. These guys have been tracking workouts for years and have compiled some really interesting studies. Working out 5 days per week week produced 27% faster improvement than 3 days per week. After analyzing the data, we found that working out 5 days per week week produced 27% faster improvement than 3 days per week. Even increasing from 3 to 4 days per week…
Nov 6 2014
We have new Rebel Bench mark WOD today: Make sure to thank AJ for your tight gluts and quads tomorrow 🙂 Fitness 4 sets: DB Split Squats x 5-8 each Banded reverse fly’s x 12’s Plank hold x 30-45 sec 21-15-9 Sand bag Squats Rowing (cals) Performance 15 minutes Work up to heavy 3 RM Back Squat “AJ” 21-15-9 Back Squats 135/95 Rowing (cals) Sport WOD Throwdown WOD #4 15 minute AMRAP 4 Wall balls 3 T2B 2 Dead lifts 185/135 1 HSPU 8 Wall balls 6 T2B 4 Dead lifts 185/135 2 HSPU …and so on…keep multiplying reps each additional round