Monthly Archives: May 2015

WOD NOTES: The Squats are getting heavier today. Pace yourself on the lunges they’re gonna burn!!!! Make sure to flush out the legs post WOD today. All levels HBBS 5 x 1 @90% B1. Barbell hip presses 3 x 15-20 B2. 100 Walking lunges for time Core bonus: 3 position strict hanging leg raises 3-4 x 5-8

WOD NOTES: Some straight forward conditioning work today. The goal is a max effort on each piece. Record times. Fitness 2 x 250 m run 2 x 400 m row 2 x 400 m run 2 x 250 m row Rest 1:1 Performance 20 minutes Build up to heavy complex: Clean + Hang Clean + Jerk EMOM x 10 Evens = 1-3 wall climbs Odds = HS kick up x 2 Sport 20 minutes Build up to heavy complex: Clean + Hang Clean + Jerk 5 sets: 30 seconds max distance HS walk (tight hollow) 30 seconds Rest

WOD NOTES: Testing day… Today we assess your fitness gains relative to our unique level requirements. This is a great opportunity to assess your strengths and weaknesses. And in turn establish a greater focus on your individual needs. We will be testing 3 elements: 1) Strict pushing power 2) Strict gymnastics circuit 3) Cardiovascular endurance You will have plenty of time to warm up, set up and prepare. Then all movements will be evaluated by your trainer. Good luck everyone 🙂 All levels Level one  testing today Details will be discussed in class today.  

WOD NOTES: Working up to high rep heavy Deadlifts are key for developing a strong, stable spine. Challenge yourself while maintaining perfect posture. Our Conditioning piece today is more about developing quality running technique and learning about pacing while experimenting with a heavier KB. Fitness 15 minutes DL technique work NFT: 20 Russian KB swings 800 m jog @65% effort 15 Russian KB swings +1 400 m jog @75% effort 10 Russian KB swings +1 250 m jog @85% effort Performance and Sport 15 minutes Work up to 8 RM DL For time 21-15-9 Dead lifts 225/155 15-10-5 Strict HSPU Start with 400 m run + 4oo  m run between sets

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