Aug 13 2015
WOD NOTES: So, you’ve been using the 10# med ball for all your WOD’s and one of your future goals is to RX “Karen”! Well….here’s some training to help you build some extra glute power. Move quickly “out-of-th-hole” and get that heavy ball up there!!! You can do it!!! Fitness and Performance 2 x 5 Wall Squats 2 x 5 Banded air squats 2 x 5 Goblet squats 4 sets: Bulgarian Split squats x 8-12 each Banded Hip Thrust x 15 reps Heavy Wall Ball 8-12 reps Sport 3 sets Wall Squats x 5 Prayer stretch x 45 sec Wrist Mob x 60 sec 5 sets: 5 Heavy Front Squats + 30 seconds ME Airdyne Rest 3 minutes Score = Front Squat weight + Cals
Aug 12 2015
WOD NOTES: This row will be a team effort, switching as needed. Establish a goal pace and when you drop off its time to switch partners. Fitness and Performance 10 K Row with a partner Sport Rest day
Aug 11 2015
WOD NOTES: The REBEL Mile is a new bench mark WOD for us. The intensity should build throughout the workout peaking while sitting on the rowing machine. Good luck and we’re looking forward to collecting a ton of data on this one. If running is not an option for you? Then replace the running with 80 calorie Airdyne. All levels For time “REBEL MILE” 400 m ski erg 800 m run 400 m row Core finisher: 5 sets AFAP 10 Hollow Rocks 10 Superman back extensions
Aug 10 2015
WOD NOTES: This will be a good test of your pushing and pulling endurance. Fitness 20 minutes Build up to 1 RM Bench Bench @90% x 2 + Max UB Australian pull ups Bench @80% x 3 + Max UB Australian pull ups Bench @70% x 5 + Max UB Australian pull ups Bench @60% x 8 + Max UB Australian pull ups Rest 2-3 minutes between efforts Performance 20 minutes Build up to 1 RM Floor press Floor press @90% x 2 + Max UB pull ups Floor press @80% x 3 + Max UB pull ups Floor press @70% x 5 + Max UB pull ups Floor press @60% x 8 + Max UB pull ups Rest 2-3 minutes between efforts Sport 20 minutes Build up to 1 RM Floor press Floor press @90% x 2 + Max UB CTB Floor press @80% x 3 + Max UB CTB…