Oct 17 2015
WOD NOTES: 60 second intervals today. Find a pace that you can maintain for 60 seconds on the cardio efforts. With the WB and KB plan on big sets if possible. Fitness and Performance 3 Sets for reps: 60 seconds Wall Balls 60 seconds Rest 60 seconds Assault bike 60 seconds Rest 60 seconds KB Swings 60 seconds Rest 60 seconds Ski erg 60 seconds Rest Score is all reps added together. Sport 20 minutes Mobility practice 20 minutes Snatch work up to 70% 20 minutes C&J work up to 70% 10 minutes Light cardio cool down Today is a technical day… keep it light and focus on your individual corrections from the last few weeks.
Oct 16 2015
WOD NOTES: Developing gymnastics takes time and practice. Today will challenge your pulling strength and core stability. Make sure to rest enough between efforts to maintain movement integrity. Fitness Part one: 3 sets Wall Climb x 2 Seal walk x 1 length Hollow hold x 20 – 30 seconds Rest as needed between movements Part two: Strict pull ups 3 sets x 8-12 reps Then… Accumulate 25 horizontal ring rows (21X2) Then… Accumulate 25 band reverse fly’s (21X3) 5-10 minutes light row or bike flush & rolling Performance HS Complex: Wall Climb + Wall walk Then… Free stand HS practice NFT: 10-8-6-4-2 Strict CTB Strict HSPU Rest as needed between sets to complete all reps UB 5-10 minutes light row or bike flush & rolling Sport Master’s Throwdown 2.1/2.2 “Ball and Chain” / “Row 5 Hundo” 7 minute AMRAP 15 KB Swings 32/24 1 Rope climb 15 feet Rest exactly…
Oct 15 2015
WOD NOTES: Mixed modality intervals today. This should feel like a sprint each set. Mixed sets mean that the order will change each set the circuit is performed. Set one is the order as written. Set two is Row, Step up then KB. Set three is Step up, KB then Row And so on… Fitness 6 mixed sets for times: 20 KB swings 15 Calorie Row 10 Step ups Rest 1:1 Performance 6 mixed sets for times: 20 KB Swings 32/24 15 Calorie Row 10 Box jumps Rest 1:1 Sport Snatch 3 x 1 @70% (3 seconds in bottom) Front Squats 3 x 3 @70% (3 seconds in bottom) Split Jerk 3 x 1 @70% (3 seconds in support) For reps 2 minutes max Assault bike calories 1 minute hollow rocks 1 minute rest 2 minutes max Assault bike calories 1 minute hollow rocks 1 minute rest 2 minutes max…
Oct 14 2015
WOD NOTES: Some serious core training today. Stability is the name of the game. Fitness 15 minutes Work up to heavy 5 Dead lift 3 sets 4 minute clock 500 m row 10 Dead lifts @65% of today’s # AMRAP Hollow rocks Rest 2 minutes Performance 15 minutes Work up to heavy 5 Dead lift 3 sets 4 minute clock 500 m row 10 Dead lifts @185/135 AMRAP T2B Rest 2 minutes Sport Rest day