Oct 13 2015
WOD NOTES: Today’s gymnastics circuit should be performed with the most strict technique as possible and at a difficulty based on your individual progression. Fitness Back Squats 4 x 5-8 reps 10 minute AMRAP 5 pushups 10 ring rows (elbows out) 15 air squats 50 SU Performance Back Squats 4 x 3 @80% 10 minute AMRAP 5 strict pull ups 10 push ups 15 air squats 20 DU Sport Snatch 5 x 2 @65-80% C&J 5 x 2 + 1 @65-80% HBBS 5 x 3 @80% HSPU tester: Max UB Reps Rest 60 seconds Then… Every 30 seconds complete 2 or 3 reps, until 30/25 total reps is completed Go with strict HSPU as long as possible.
Oct 12 2015
WOD NOTES: Let’s geat sweaty today…then enjoy some Turkey and pie. Team effort today, divide the work as needed. A little idea on how to break up 100 reps with a partner: 20 each + 15 each + 10 each + 5 each = 100 All Levels “Turkey 500” For time: 100 calorie Row 100 Hollow Rocks 100 calorie Ski 100 KB Swings 100 calorie Assault bike Sport 15 minutes Work up to your opening Snatch Then… 3 attempts at opener 15 minutes Work up to your opening C&J Then… 3 attempts at opener Finish off the training session with a solid plan of your opening attempts.
Oct 10 2015
WOD NOTES: Long conditioning for max distance. Perform the workout as a pyramid: 1 minute, followed by 2 minutes and so on until 6 minutes then back down to 1 minute. Rest is the time to change stations. Fitness and Performance 1-2-3-4-5-6-5-4-3-2-1 Minutes of alternating machines Row Ski Assault bike Sport C&J 4 x 1 + 2 @70-80% Clean Pulls 4 x 3 @110% Front Squats 5 x 4 @70% 7 minute AMRAP 5 MU 10 Box jump overs 24/20
Oct 9 2015
WOD NOTES: Active recovery day 30 minutes of gymnastics and kettle bell fun. For those of us that struggle with mobility this one is going to make you sweat. All Levels 30 minute clock Supported wall pike x 30 seconds High kick crab walks x 1 length Forward bend reverse grip passthru’s x 10 reps KB Complex: Snatch x 3 Jerk x 3 OHS x 3 Repeat on both sides 2-3 minutes of active recovery: skip rope, row, jog, airdyne, assault bike or ski erg @40% effort