May 8 2015
WOD NOTES: So you want to look good naked. Maybe fill out those booty shorts and tank tops this summer? Here’s a fun body building session to start off May. This form of training requires a serious focus and a desire to “feel the burn”. Break out the tanning oil!! #jackedandtanned All levels Back Squats 5 x 3 @80% Strict Chin ups 4 x 5-8 Rest 30 seconds between sets Complex x 4: Bent over DB row x 8-10 + Reverse fly’s x 12 Complex x 3: Hammer Curls x 10-12 + Dips x 8-10 Bonus wash board work: Hanging knee raises 3-4 x 12-15 strict or Hanging wind shield wipers 3-4 x 3-8 per side
May 7 2015
Fitness 15 minutes Work up to heavy 3 Push press For time 1000 m row 25 Push press @ 75% of today’s 3 400 m run 50 Push ups Performance and Sport 5 sets of complex: 1 Clean + 1 Front Squat + Split Jerk @80-90% 5 sets: 10 Alternating Weighted Pistols Rest 1 minute between sets
May 6 2015
WOD NOTES: Today’s effort is focused on lower body strength development. Perfect position for all reps and movement will reap huge benefits long term. And isn’t that what fitness is all about? Fitness and Performance 4 sets NFT Werner step ups x 6-8 reps Weighted hip press x 8-10 reps Weighted reverse lunges x 20 steps For time: 12-9-6-3 Dead lifts @65% Box jumps Sport Rest Day
May 5 2015
WOD NOTES: Building intensity today. As each piece decreases in duration your intensity should increase accordingly. Make sure to use your rest time wisely with some easy movement and mobility if needed. Stay mentally focused and keep an eye on your splits. Fitness and Performance For times 1000 m row @22-26 SPM 4 minutes rest 750 m row @24-28 SPM 3 minutes rest 500 m row @28-32 SPM 2 minutes rest 250 m row @30+ SPM DONE!! Sport 6 sets for reps: 60 seconds Airdyne (cals) 60 seconds Wall balls 20/14 Rest 4 minutes