July 3 2015
WOD NOTES: This is the start of our pull up programming and progressions. The goal here is to develop a strong strict pullup. Our gym is focused on developing the strict movements first before adding any form of kip. This focus will require time and commitment to develop proper strength and mechanics. Good luck and enjoy the process. The KB reps during today’s AMRAP will be (x2) meaning twice as many swings as burpees. Fitness Australian pull ups 5-5-5-5-5 + Pull to stand 2-2-2-1-1 Rest 90 seconds between sets 7 minute AMRAP: 2-4-6-8-10-12 etc… Heavy Russian Swings (x 2) Burpees Performance and Sport E2MO2M x 6 Build up to 1 RM OHS Score = all sets added up together Rest 3 minutes 7 minute AMRAP 2-4-6-8-10-12 etc… Squat cleans Burpee over bar Sport = 135/95 Performance 95/65
July 2 2015
JULY NOTES: July is the start of cycle 2 = JULY-AUG-SEPT This cycle will start off with lower volume, and focused effort on pulling strength, specifically the elusive strict pull up. WOD NOTES: A strength circuit today. Stay focused on muscle activation and isolation. Virtuosity is the name of the game today. Fitness and Performance 5 sets as a circuit Bench press 8-12 reps Banded hip press x 20 reps One arm DB Row x 8-10 reps Hollow rock x 12 – 15 reps Rest as needed between each movement Sport Rest
Canada Day WOD
WOD NOTES: Being a holiday WOD, we are opening up today’s class to more than normal attendance levels. If we have a large group the WOD will run in heats. If you have pull ups then go hard on the hero WOD. If you are still lacking pull up strength then the row/lunge WOD is for you….this is going to be a serious booty WOD. Fitness 5 RFT 30 calorie Row 30 walking lunges Performance and Sport Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Hero WOD Erin 5 RFT 15 DB Split Cleans 40# 21 Pull ups