Sept 21 2015
WOD NOTES: The score will be your average of 4 sets. Today’s effort should be between 80-90% for a good total. Rowing prep drills: 10 legs only 10 with pauses 10 full strokes Speed start practice 3 sets: 5 Speed strokes Then… 10 Strokes at your goal split and spm All Levels 4 x 500 m row Rest 3 minutes between sets
Sept 19 2015
WOD NOTES: Our first REBEL member team WOD. Jo-Jo is always up for some fun team training and this should be a great one. Fitness and Performance “Jo-Jo” Teams of 2, alternating 200 DU 800 m run (400 each) 100 KB Swings (partner bar hang) 800 m run (400 each) 50 Push ups (partner hold plank) 800 m run (400 each) 100 Sit ups med ball pass 800 m run (400 each) 200 Air Squats Sport 15 minutes Work up to 1 RM Clean Block Jerks 3-3-3-3-3 Deficit Snatch grip Dead lifts 5 x 3 @90-110% 4 sets of complex One arm DB Row x 8-12 + Banded Rhomboid Row x 12 + Straight arm pull downs x 10 3 sets: 20 Pistols Rest 1:1
Sept 18 2015
WOD NOTES: Kettle bell circuits today. Lower intensity and higher skill development. Take your time and pay close attention to the quality of movement. Fitness 5 sets of KB circuit: 5 x 2 arm swing 5 x 1 arm swing 5 x clean 5 x jerk Perform all movements on one side, then repeat on the other side. Loading is relative to your ability to maintain form. Rest as needed between sets. Performance 5 sets of KB circuit: 5 x 1 arm swing 5 x clean 5 x jerk 5 x 1/2 snatch Perform all movements on one side, then repeat on the other side. Loading is relative to your ability to maintain form. Rest as needed between sets. Sport 3 sets of KB circuit: 5 x 1 arm swing 5 x clean 5 x jerk 5 x snatch then… 3 sets with double KB’s Repeat the same circuit Perform…
Sept 17 2015
WOD NOTES: The back squats are starting to get heavy. Make sure to take enough rest between sets. The AMRAP will be a test of your ability to perform DU under fatigue. Proper breathing patterns will be essential to maintain a relaxed state during such a high skill test. Fitness Wall Squats 3 sets x 5 reps Bulgarian split squats 4 sets x 8-10 each Scapular pull ups in hollow 3 sets x 6-10 reps 10 minute AMRAP 1 Burpee + 20 SU 2 Burpee + 40 SU 3 Burpee + 60 SU and so on…. Performance Back Squat 5 x 1 @90% 10 minute AMRAP 1 Burpee + 10 DU 2 Burpee + 20 DU 3 Burpee + 30 DU and so on…. Sport C&J waves x 2 75% x 3, 80% x 2, 85% x 2, 90% x 1 HBBS 5 x 1 @90% 3 sets: Hollow Rock…